Koda CrossFit Iron View
405-255-1457
1230 Etna Dr
Lafayette, CO 80026
CrossFit
A1) 4×6/6 DB Ext Rotations
A2) 4×6 Snatch Balance (skill work)
A3) 4×12/12 Lateral Band Walks
B) 5 sets, NOT FOR TIME
9 Deadlifts
7 Hang Power Cleans
5 Front Squats
3 Push Jerks
Rest 3-4min between sets
*goal is perfect/unbroken reps
load is 2nd priority*
Beginner’s Class at 8:30am
Strength:
A) 4 x 4 Strict Press
B) 4 x 4 Push Press
Workout:
12 min EMOM
Minute 1: 30 Sec AB Sprint
Minute 2: 30 sec Plank Hold
Minute 3: 30 Sec Row
Minute 4: 10 Tough Ring Rows
*1 30s AB Sprint each person from 13-16th minute
