CrossFit Kivnon 199416


20 minute AMRAP

10 DB Bench Press OR 10 Push-ups

then

10 DB Standing Strict Press OR 5 Strict HSPU

then

25 Ab-mat Sit-ups OR 10 GHD Sit-ups full range of motion

then

10 Burpee Box Jumps 24 / 20

then

Fence Run

Each round you can choose which of the OR movements you want to do, both are RX.

Pick a challenging weight for your fitness level and try to straight set the 10 reps each time in a slow and controlled manner.

RX + is 50s and above for guys 35s or above for girls.

Spend the rest of the class, not for time, accumulating 100 walking lunges.

RX + on the walking lunges is with a pair of 25s or above girls 45s or above guys, held at front rack.


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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

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