CrossFit Kivnon 180501


Starts times will be staggered to allow for the use of the rowers.

For time:

Buy in-1500m tie

Then

10 push ups sub elevated push up on a bench

10 pull ups sub jumping pull-ups

10 kb snatches 53/35# 

Then

Cash out 20 GHD sit-ups


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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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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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