CrossFit Kivnon 180116


Spend 20 minutes working on either your handstand hold or handstand push-up, dial in your kipping and technique.

In this 20 minutes while you're not upside down, warm up your thrusters and KB swings.

Then

3 rounds for time -

25 thrusters 75/53

15 situps

25 KB swings 53/35

15 situps

(5 immediately owed burpees every time you set the bar or KB down before the set is complete, you can rest with it however you want, just not on the ground,

and

25 immediately owed burpees if you break a 10 or 15 because you just haaaaad to throw it down.)


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