CrossFit Kivnon 170105


MWOD- 

A1. Paleo chair 1 min x3

A2. Left couch stretch 1 min x3 

A3. Right couch stretch 1 min x3

SWOD- 11 min alternate between A1 and A2

A1. Weighted pull-ups 3-3-3-3

A2. Kb curls .... YES KB curls 5-5-5-5.. hold the horn of the kb with two hands and curl it

WOD- 15 Min AMRAP 

10 sit ups Rx+ ghd sit-ups with 20/14# med ball

10 pull-ups sub banded/ assisted pull-ups Rx+ ring muscle ups 

20 kb swings 53/35# Rx+ 70#

30 mountain climbers