CrossFit Kivnon 180810


Front Squat

Warm up to 75% of your one rep max.

4 4 4 4 4

All 5 working sets should be at the same weight.

Go for that perfect rep each time -stabilized core full of air, elbows and shoulders up, knees out, FULL DEPTH, and solid drive up.

And -

During the course of the class, partner up and complete at least one handstand walk the length of the rig, if you can't do that, work on getting across a mat or two, they're four feet wide. Score is total feet you walked, assisted or unassisted.


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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