CrossFit Koinonia – CK Power

Hip Mobility Warm Up (No Measure)

20 calories on Bike or Rower

10 wide leg air squats

10 Spider man walks w/rotation

10 Boot Straps

1 Minute Pigeon Stretch per leg

Warm-up (No Measure)

5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press

Squat Clean (7 sets of 2 reps, increase weight each set to max)

Super Set: ring dip or progression (7 sets of 5 reps,

Metcon (Time)

For time. 5 rounds

8 power cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

8 toes-to-bar

35 double unders* (Health: 1 min of jump rope or DU attempts)

Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 4 bar muscle ups instead of toes to bar