CrossFit Koinonia – CrossFit

Context: Practice

Ankle Mobility Warm-Up (No Measure)

5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg)

2 Minute KB hold on Knee (each leg)

2 Minute Ankle Stretch w/green band – each ankle

2 Minute Lacrosse Ball or Foam Roller Tibialis Rollout

Snatch (7 Sets of 1 rep @ 85-95%)

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted

14 of 14

Metcon (Time)

For time – 5 rounds

12 dumbbell squat cleans (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

12 dumbbell push press (same)

12 V-ups (Health: sit up)

50 double unders (Health: 4 singles/1 DU attempt 10 rounds,

Athletic: 30 including attempts, Performance*: 50 reps)

1 minute rest

Scaling Guide: 18 – 25 minutes, about 4 min per round including the rest. Scale Up: 35/50lb dumbbell and GHD sit ups.