CrossFit Kivnon 180628


Mobility Repeat 3x A1. Left leg couch stretch 1 min A2. Right leg couch stretch 1 min A3. Paleo chair 1 min- hold on to the rig if u need to Repeat 3x B1. Bully stretch right arm 1 min B2. Bully stretch left arm 1 min B3. Dead hang on rig 30 seconds

WOD-15 min AMRAP 10 lunges with 2 plates 45/25# 10 sit-ups with 1 plate 45/25 ... touch plate above your head and past your feet 10 ghd extensions with 53/35#kb 1 fence walk with 2 plates in a farmer carry position not on your back 45/25


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Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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