CrossFit Koinonia – Bootcamp

Metcon (No Measure)

Run 400m

Stretching x3

10 groiners

10 spider mans

10 pvc pass through

Metcon (AMRAP – Rounds)

Partner up (12 min)

Banded sprints

Med ball squat passes

Metcon (AMRAP – Rounds)

5 burpees

10 squats

5 burpees

10 abmat sit ups

5 burpees

10 box jumps