CrossFit Kivnon 200512

Warm-up

3 min jumping jacks 10 burpees 10 lunges 50 supermans 30 good mornings


Bench Press (5 sets of 3 at 85% of 1 rep max or above)

At home sub floor press or 5 sets of ten pushups

Pull-ups (5 sets 5 or more strict pull-ups )

Complete This during your bench press

WOD: Metcon (Time)

WOD- for time 1000m row or 800m run 42-30-10 Alternating hand V ups 21-15-9 Burpees 1000m row or 800m run If you started with a row finish with a run or if you started with a run finish with a row... if you don’t have that option sub 5 min jump rope or jumping jacks

WOD Preview

CrossFit Kivnon 200512

Warm-up

3 min jumping jacks 10 burpees 10 lunges 50 supermans 30 good mornings

Bench Press (5 sets of 3 at 85% of 1 rep max or above)

At home sub floor press or 5 sets of ten pushups

Pull-ups (5 sets 5 or more strict pull-ups )

Complete This during your bench press Use a band at home sub kB rows or dB rows or barbel rows or sub jumping air squats

WOD: Metcon (Time)

WOD- for time 1000m row or 800m run 42-30-10 Alternating hand V ups 21-15-9 Burpees 1000m row or 800m run If you started with a row finish with a run or if you started with a run finish with a row... if you don’t have that option sub 5 min jump rope or jumping jacks

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