CrossFit Kivnon 171215


SWOD- alternate between the following. 15 min cap

A1. Weighted pull-ups 3/3/3/3/3

A2. weight ring ring dips 3/3/3/3/3

Sub strict sub banded for both 

WOD- EMOTM for 10 min

3 bar muscle ups sub 3 C2B pull-ups sub jumping C2B pull-ups no bands

4 jumping lunges 

5 HSPU sub pike push up on bench 


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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