CrossFit Kivnon 170527


9AM Free WOD

Fence run

21 Air squats, 21 Burpees, 21 Sit-ups

200 meter run

15 Air squats, 15 Burpees, 15 Sit-ups

400 meter run

9 Air squats, 9 Burpees, 9 Sit-ups

400 meter run

15 Air squats, 15 Burpees, 15 Sit-ups

200 meter run

21 Air squats, 21 Burpees, 21 Sit-ups

Fence run

10 AM WOD

Active recovery -

1 mile run or 2K row at conversational pace

10 sloooooooow perfect lunges

15 candlesticks

20 minutes roll out and stretch