CrossFit Kivnon 191031 SWOD: Deadlift (5/5/5/5/5 all sets at or above 75% of 1 rep max) Accumulate 100 ghd extensions add weight if you want Accumulate 50 strict pull-ups if you need a band use one WOD : Metcon (Time) Optional WOD IF YOU DONT FEEL LIKE DOING THE SWOD 1 mile run 20 thrusters 95/65 1 mile run 15 thrusters 95/65 1 mile run 10 thrusters 95/65
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See AllWarm-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
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
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