CrossFit Kivnon 171223


9AM FREE WOD

21 Minute AMRAP

Minute 1 Fence run

Minute 2 One arm OHS 4 each side AHAP

Minute 3 Burpees for 30 seconds, pick a challenging set and try to stay with it

10 AM TO NOON OPEN FLOOR - COACHING AVAILABLE - FUNDAMENTALS OR OLY


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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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