CrossFit Kivnon 191121


SWOD: Squat Snatch (10/9/8/7/6/5) 35 min cap

WOD: Metcon (AMRAP - Rounds and Reps) 10 min AMRAP 5 barbell curls 75/35# 5 ring dips 20 Superman’s 5 v ups 5 strict pull-ups 20 mountain climbers Rx* 95/65# 


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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E-mail: crossfitkivnon@gmail.com 

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