CrossFit Kivnon 170404


WOD- four rounds for time. 30 min cap

400m run

3 Push press 185/123#, masters 125/83#

100 double unders sub 100 double under attempts

3 Rope climbs sub 8 strict pull-ups+ 8 airs squats sub 10 ring rows  air squats

WOD- 5 min AMRAP 

6 pistol squats 35/10# use a kb/plate or db

8 push-ups sub elevated push-ups if u can't do a solid plank


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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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