CrossFit Koinonia – CrossFit

Context: Practice

Warm-up (No Measure)

200m run with medball, then 3 sets of 10 broad jumps, 10 push ups, 10 sit ups, 10 lunge steps (5R/5L)

Shoulder Mobility Warm Up #2 (No Measure)

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

1 Minute per arm PVC elbow extensions

15 Orange Band Hang muscle snatch

15 Orange Band Overhead Squats

3 – 15 seconds Thoracic wall extensions

10 Single arm Wall Scap Pushups

Metcon (AMRAP – Reps)

For reps, 4 rounds

1 min box jumps or step ups (Health: 12” / Athletic*: 20” / Performance: 24”)

1 min alternating dumbbell hang power snatch R+L = 1 rep (Health: 20lb / Athletic*: 30lb* / Performance: 45lb)

1 min knees to elbows (2x abmat sit ups count as one ‘rep’)

2 min cal row

1 min rest

Scaling Guide: 250 – 400 reps, about 15-25 reps per movement.
Coaching Tips: You can start on any movement, but they must be completed in order. You can switch between box jumps and step up as desired. Same with knees to elbows and sit ups. Both will count as ‘Performance’. Pace the first round so you know how hard to go on later rounds. Use a hook grip if possible on the dumbbell hang power snatches. Make sure your knees touch your elbows (or higher) on the knees to elbows! Knees to tricep are considered scaling!