CrossFit Koinonia – CrossFit
Hip Mobility Warm Up (No Measure)
10 Glute Bridges
10 Single Leg Glute Bridges
10 Single Leg Kicks
10 Side to Side Kicks
10 Hip Rotations (change directions then do 10 more)
10 Fire Hydrants
10 Groiner to Glute Stretch
10 Boot Straps
Skill Practice Warm-Up
Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.
Front Box Squats (7 Sets of 1 Rep @ 60 – 70%)
Super Set: 7 x 3 weighted strict pull up -or progression
4 of 15
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
Chest-to-Bar Pull-up (Health: 8 ring row / Athletic: 8*/ Performance: 12)
12 Front squat (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
40′ bear crawl
Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale up: 15 c2b, 20′ hs walk instead of bear crawl.
Coaching Tips: For the chest to bars, be sure to focus on the legs and the hips to get you up. The better the kip, the easier the pull up. Be ready to drop to small sets if needed to save the hands and grip for later rounds. Aim to complete the front squats without putting the bar down. If you need to rest, try to rest at the top with the bar racked. Don’t move slow on the bear crawls. Move quickly and drop to a knee if you need to rest. The longer you are in the ‘up’ position, the more work you are doing!