CrossFit Kivnon 191122


SWOD: Deadlift (1 rep max deadlift) You will have the whole class and an optional wod if you missed the deadlift progression If you missed the the progression for deadlift shoot for 5 sets of 5 reps

WOD: Metcon (AMRAP - Rounds and Reps) Optional if you finish deadlift early and or if you don't want to deadlift 20 min AMRAP 30 double unders sub 90 singles 20 single leg deadlifts with 53/35 kB x1 ... 10 each leg 10 hand stand push ups 5 rope climbs 


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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

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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