CrossFit Kivnon 170330


SWOD- EMOTM for 20 min

First min- 4 back squats from the rack 225/153# masters 205/133#

Second min- 8 kb swings 70/53# 

Alternate between movements 

* you will have to partner up for the squat racks... work with some who does similar weight. One partner starts on the back squat and the other starts on the kb swings

WOD- death by 40ft shuttle run inside the box (10 mat widths)

1x40ft run the first min 

2x40ft run the second min

3x40ft run the third min and so on 

Until you fail, keep track of how many runs/minutes completed. Once u fail cheer the other members on

Count completed runs as reps


Recent Posts

See All

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon