Monday

CrossFit Koinonia – CrossFit Context: Competition Go for the fastest time on the metcon and remember to log it! Hip Mobility Warm Up (No Measure) 10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per...

Saturday

CrossFit Koinonia – CrossFit Hip Mobility Warm Up (No Measure) 10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per leg Skill Practice Warm-Up Spend 10 minutes working up to a challenging deficit...

Week 2: Thursday

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 400 meters then…. 10 pvc pass throughs 10 air squats 10 groiners 1 minute pigeon stretch on each leg x3 Metcon (No Measure) 20 seconds on 10 seconds off For 12 minutes Plank Hollow hold V ups Russian twist...

Friday

CrossFit Koinonia – CrossFit Context: Practice Over Head Mobility Warmup (No Measure) Lacross Ball glute Roll out 2 Minute Laying Wall Squat 5 Minutes Green/Gray Band Arm stretches from Rig WB Thoracic stretch w/ Barbell Snatch Grip Zots Press w/pvc or Barbell 3...

Thursday

CrossFit Koinonia – CrossFit Context: Practice Using your abs (on everything) Hip Mobility Warm Up (No Measure) 10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per leg Warm-up (No Measure) KB warm...

12/06/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 10 Spider-Man’s 10 groiners 10 wall Angels 300 m row X3 or 10 minutes(whatever comes first) Metcon (AMRAP – Reps) Jump ropes 10 rounds 1min on 30 sec rest Metcon (Time) 50-40-30-20-10 Rings rows Air...