CrossFit Kivnon 180127


9 AM Free WOD

18 Minute AMRAP

12 box jumps (or step ups with a plate)

12 air squats (or OHS with a plate)

12 walking lunges (or plate overhead)

12 push-ups (plate on back)

Fence run (or 400, no plate)

Extra credit,

Rest 4 minutes then complete 30 burpees, not necessarily for time, just try to keep a steady pace and NOT STOP.

1000 - 1200 open floor.


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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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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