CrossFit Koinonia – Bootcamp

Warm-up (No Measure)

12 toy solder walks

12 orange band over head squat

10 sec thoracic wall extension

1 min pigeon

X3

Run 250

Metcon (No Measure)

Working on squats with pvc pipe and facing the wall

5 Wall facing squats

5 overhead squats

EMOM 8 min

8 over head squats with plate

Metcon (AMRAP – Rounds)

10 overhead squats

20 jumping pull ups

30 lunges

40 KB swings

200 m run