WODs

Tuesday

CrossFit Koinonia - CK FITHip 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 legWarm-up (No Measure)5 Minutes 30on/30off Single under/Double under...

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Monday

CrossFit Koinonia - CK PowerHip 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 legWarm-up (No Measure)5,4,3,2,1 with an empty bar: straight leg deadlift, hang...

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Monday

CrossFit Koinonia - CK FITHip 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 legWarm-up (No Measure)3 Rounds 30sec Jumping jacks/ 30 off 30sec Mountain...

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Saturday

CrossFit Koinonia - CK PowerShoulder Mobility Warm Up #2 (No Measure)10 Pvc pipe Overhead Squats 1 Minute per arm PVC elbow extensions 10 Orange Band Hang muscle snatch 10 Orange Band Overhead Squats 10 Scap Reach Throughs 10 External rotation w/ orange band 10...

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Saturday

CrossFit Koinonia - CK FITShoulder Mobility Warm Up #2 (No Measure)10 Pvc pipe Overhead Squats 1 Minute per arm PVC elbow extensions 10 Orange Band Hang muscle snatch 10 Orange Band Overhead Squats 10 Scap Reach Throughs 10 External rotation w/ orange band 10 Internal...

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Friday

CrossFit Koinonia - CK PowerOver Head Mobility Warmup (No Measure)Lacross Ball glute Roll out 1 Minute Laying Wall Squat Duck Walk - Length of Floor 10 PVC pipe Over head Squats - Rig Guided Thoracic stretch w/ WB or Foam RollerWarm-up (No Measure)Thunder Struck!!One...

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Friday

CrossFit Koinonia - CK FITOver Head Mobility Warmup (No Measure)Lacross Ball glute Roll out 1 Minute Laying Wall Squat Duck Walk - Length of Floor 10 PVC pipe Over head Squats - Rig Guided Thoracic stretch w/ WB or Foam RollerWarm-up (No Measure)Thunder Struck!!One...

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Thursday

CrossFit Koinonia - CK PowerContext: Competition Do the highest level you can (safely), then change the format to get a longer workoutHip Mobility Warm Up (No Measure)20 calories on Bike or Rower 10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to...

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Thursday

CrossFit Koinonia - CK FITHip Mobility Warm Up (No Measure)20 calories on Bike or Rower 10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure)3 rounds of 10 wall balls, 5 knee raises,...

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Wednesday

CrossFit Koinonia - CK PowerContext: PracticeStop doing movements before your form falls apartHip Mobility Warm Up (No Measure)20 calories on Bike or Rower 10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch...

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