CrossFit Kivnon 181103


9 AM FREE CLASS

9 - 15 - 21 reps for time of -

KB Swings (heaviest weight you can straight set)

Burpee Box Jumps 24/20

10 AM MEMBERS WOD

For time -

25 GHD sit-ups - 25 walking lunges with a DB 50/35

40 snatch grip behind the neck strict press 75/55

30 alternating one arm DB clean and jerk 50/35

20 deficit push ups using 45 or 35 plates

10 DB situps 50/35 (DB goes from chest to locked out above)

5 fence runs picking up speed each run, finishing in a sprint if possible


Recent Posts

See All

Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon