CrossFit Kivnon 170701


9 AM Free WOD

15 minute AMRAP

A runs 200m

B does 10 wall balls and 5 burpees

(B rests until A gets back if quick enough or if A is quicker waits until B is done)

Rest 5 minutes

10 Minute EMOM

1 wheelbarrow across floor - switch each minute

10 AM WOD

Active recovery -

2k row or 1 mile run at conversational pace -

Mobilize, roll out, stretch

Or pick a WOD you missed during the week and get after it.

OLY class at eleven.


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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

8333 Case Street, La Mesa, CA 91942 

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