CrossFit Kivnon 170221


SWOD- 23 min for squat snatch 3/3/2/2/1

Wod- 9 min AMRAP

13 burpee box jump overs 24/20" do a burpee then a box jump to the other side of the box. Count only the burpees performed, not the box jumps.

8 T2B sub k2e sub knees to 90 degrees

3 min rest

WOD- for time 8 min cap

21-15-9

Ohs 95/63 masters 73/33#

Pull-ups sub banded pull ups sub ring rows


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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