CrossFit Koinonia – Bootcamp

Warm-up (No Measure)

15 overhead banded pass throughs

15 inch warms

15 scap push ups

15 air squats

X3

Metcon (AMRAP – Rounds)

14 min

10 ball slams

10 burpees

10 ball slams

15 triceps dips

10 ball slams

10 pushups

Metcon (AMRAP – Rounds and Reps)

100 jump rope

10 push ups

10 box jumps

10 sit ups

10 mountain climbers

10 squats