CrossFit Kivnon 161210


9AM Free WOD

20 Minute AMRAP

Fence run

2 Pistols (hold on to something if you have to, but get full range of motion)

5 HSPU (or 10 Push Ups)

10 Situps

15 Air Squats

10 AM WOD

Spend 30 minutes warming up and working into a heavy set of 4 Deadlifts, aim for bodyweight x 1.50

then:

12 Minute EMOM

4 Deadlifts at 75% of the weight you worked up to above

8 Wallballs 20/14


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Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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