CrossFit Kivnon 191231


Starting Monday January 6th- BOOT CAMP CLASSES Monday, Wednesday and Fridays at 8am!!! New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD: Bench Press (10-9-8-7-6-5-4-3-2-1) Accumulate 100 ghd extensions during bench press SWOD: Weighted Pull-ups (10-9-8-7-6-5-4-3-2-1) Increase weight each set if possible Sub strict sub banded strict sub strict ring rows .... NO KIPPING Accumulate 100 walking lunges during pull-ups

WOD: Metcon (AMRAP - Rounds and Reps) Optional wod 10 min AMRAP 20 double unders sub 60 singles 20 sit-ups 


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Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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