CrossFit Kivnon 181009


NOT FOR TIME !

100 Deadlifts at 40% of your one rep max.

Every time you break up a set, do a 400m jog.

If you expect to break more than 4 times, do a 200m jog.

We are looking for time under tension for your core, good solid reps using hamstrings and glutes.

This is not for time, hold on to that bar as long as you can and KEEP GOOD FORM. Rest at the top, not the bottom.

Spend the remainder of the class rolling out and stretching.

HERO WOD Wednesday tomorrow, you'll get your METCON on for sure.

Check out this video -

https://journal.crossfit.com/article/hips-and-shoulders-together


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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

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