CrossFit Kivnon 170401


9 AM Free WOD

18 Minute AMRAP

5 Pull Ups (Substitute pull-up off floor with bar in rack)

10 Burpees

20 Double Unders (Substitute 20 singles, if you have one DU, then count your attempts, practice!)

Fence Run, or 200m, or 400m (your call)

10 AM WOD

Open Floor

Hit a WOD you missed during the week or roll out, stretch those sore body parts, maybe do a light 2 or 3 k row, run / jog for a bit of active recovery.


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Crossfit Kivnon 10/01/2020

Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM COMPLETE AS FOLLOWS: MIN 1 - 25 SEC PLANK HOLD MIN 2 - 10 BOX 

Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

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