3 min jumping jacks 10 burpees 10 lunges 50 supermans 30 good mornings
At home sub floor press or 5 sets of ten pushups
Complete
This during your bench press
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