CrossFit Kivnon 170914


A few members have been asking for it... big arm day!! YES!! Let's lift some weights... the old fashioned way!

SWOD- in no particular order... feel free to alternate between movements. Work quickly

A. Barbell curls- 7/6/5/4/3/2/1 increase weight each set

B. Barbell Tricep extensions aka skull crushers 7/6/5/4/3/2/1 increase weight each set

C. Weighted dips 7/6/5/4/3/2/1 increase weight each set sub reg dips sub banded dips

D.  Weighted pull-ups 7/6/5/4/3/2/1 increase weight each set

E. Strict press 7/6/5/4/3/2/1 increase weight each set 

F. Bench press 7/6/5/4/3/2/1 increase weight each set

In between movements accumulate 100 airsquats 


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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