CrossFit Kivnon 180105


SWOD- 8/6/5/4 squat snatch 20 min cap sub 10/10/10/10 back squat if injured shoulder

WOD- total reps 

5 min AMRAP

100m row = 1 rep

5 kb swings 70/53# masters 53/35#

Rest 1 min 

5 min AMRAP 

10 pistol squats sub banded pistols sub Bulgarian split squats 

10 DB snatch 45/25# 

5 min AMRAP 

10 GHD sit-ups sub sit-ups

10 air squats 


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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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