CrossFit Koinonia – CrossFit

Context: Competition

Shoulder Mobility Warm Up #2 (No Measure)

Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area

15 Orange Band Hang muscle snatch

15 Orange Band Overhead Squats

3 – 15 seconds Thoracic wall extensions

10 Single arm Wall Scap Pushups

5 Kettle Bell Halos – each way

Warm-up (No Measure)

3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps each leg

Metcon (Time)

For Time

Rope Climbs (Health: 6 rope lay downs, Athletic: 2, Performance: 3)

400m Run

30 Overhead Squats (Health: 35lbs, Athletic*: 55lbs, Performance: 95lbs)

600m Run

30 per side dumbbell overhead lunge (Health: 15lbs, Athletic*: 30lb, Performance: 45lb)

16 handstand push-ups (Health: pike push-ups 24in box, Athletic*: 2 AbMats, Performance: head to floor)

30 Box Jumps (Health: 12”, Athletic*: 20”, Performance: 24”)

American Kettlebell Swings 35lb (Health: 25, Athletic: 45, Performance: 60)

Scaling Guide: 25-minute cutoff.