CrossFit Kivnon 180423


Don’t forget the hero wod MANION is happening 9am Sunday!! 

SWOD- squat clean 10/9/8/7/6/5 20 min cap... work quickly. Shoot for a 5 rep max! This should be touch n go, if you drop the bar just pick it right back up... no resting 

WOD- 12 min AMRAP

3 squat cleans 205/143# masters 145/93#

6 pull-ups sub banded pull-ups 

9 push ups 


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Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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