Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Bethany, OK

Native

Norman, OK

Norman

Edmond, OK

Deer Creek

Tulsa, OK

Tulsa

A1) 4×5 Scapula Wall Slides
A2) 4×5 Hollow MU Transitions
A3) 4×5/5 Cossack Squats

FTX 19.5 – 6 Rounds For Time
(8:00 CAP)
24-20-16-12-8-4 OH DB Lunges
(RX: 50/35, SC: 35/20)
2-4-6-8-10-12 Box Overs
(RX: 30/24, SC: 24/20)

Beginners:

Slam Ball Skill work

Jump Rope Skill Work

Strength: 5 Sets Each

A1) 5 TnG Deadlifts (perfect position)

rest 10 sec

A2) 10 Hip Bridges (5/5) Single or Double leg

rest 2min

*Sub KBS for Hip Bridges as needed