CrossFit Kivnon 180921


SWOD- 30 min cap... in no particular order

A. Back Squat (1x20) You are working up to the heaviest weight that you can do 1 set of 20 reps with out racking the bar again... this should be challenging!! 30 min cap for swod

WOD- 10 min AMRAP 20 double unders sub 60 singles 10 pistol squats sub banded pistol squats 10 calorie row 


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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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