CrossFit Kivnon 200116


SWOD: Hang Snatch (6 sets of 4 ... 30 min cap) All sets at or above 60% of 1 rep max WOD: Metcon (AMRAP - Reps) TABATA.... yes! 1. Row for calories 2. Lunges 3. Push-ups 4. Squats We will be doing TABATA for the above.:. It will be 20 seconds of 1. row then 10 seconds of rest then 20 seconds of 2. Lunges then 10 Sec of rest then 20 seconds of 3. Pushups then 10 seconds of rest then 20 seconds of 4. Squats then 10 seconds of rest...we will repeat this 8 times You will record the lowest number of reps for each of the 4 movements and then total... for example... your lowest row was 8 calories, 10 lunges, 20 pushups 12 squats then Your total is 50 You will have 8 chances for each movement:) 


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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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