CrossFit Kivnon 170803


SWOD- squat clean 2/2/2/2/2/2 shoot for a new 2 rep max, first set should be at least 80% of 1 RM... should take most of the class

EXTRA CREDIT- if you finished the SWOD and have time left over perform:

GHD back extensions 10/10/10/10/10/

GHD sit ups 10/10/10/10/10

Pistol squats 10/10/10/10/10 sub banded/mod pistols 


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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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