CrossFit Kivnon 170602


WOD- for time... 45 minute cap--- show up early and don't be late:) 

WOD- for time 10 strict pull-ups sub a band that is challenging or jumping negatives 20 HSPU sub Lsit press with kb/db 30 ohs 45/33# barbell  40 jumping lunges  400m + fence run =500ish meters 60 kb swings 53/35# 70 deadlifts 95/63# 80 sit-ups 

90 Jumping jacks 100 airsquats  90 flutter kicks 80 mountain climbers 70 push press 65/43# 600m run (400+200m run) 50 double unders sub attempts or 3x singles 40 push-ups 30 T2B sub k2e sub knees to 90 20 burpees 10 TGU ( each arm) 53/35# 



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Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

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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