Crossfit Kivnon 06/10/2020

A - WARM UP (00:00 - 10:00)


10 GAAK SQUATS

12 COSSACK SQUATS

10 FRANKENSTEINS

12 GOOD MORNING

20 PASSTHROUGHS


B - WOD (15:00 - 35:00)


5 x 3MINS

3 HSPU

5 WALL BALLS

MAX CAL ROW OR 400M RUN

*1 MIN REST BETWEEN ROUNDS


THE KEY TO THIS WORKOUT IS MOVING QUICKLY THROUGH THE HSPU/PUSH UPS AND WALL BALLS AND PUSH YOURSELF TO MAINTAIN THE SAME NUMBER OF CALORIES ON ALL 5 ROUNDS. REMEMBER YOU HAVE A MINUTE TO REST BETWEEN SETS.


SWOD - REVERSE LUNGES (40:00 - 50:00)


4 X 8 @ 30% OF BACK SQUAT


KEY IS TO DO THE MOVEMENT IS TO KEEP THE HIPS STRAIGHT. DO NOT ROTATE TO THE SIDE OF THE LUNGE. FOCUS ON A TIGHT CORE AND BALANCE ALONE YOUR WHOLE LOWER BODY

EVERY 2:30 DO YOUR 8 REPS 8 ON EACH LEG


POST WOD - BREATHING EXERCISE (53:00 - 58:00)


30 DEEP BREATHS

HOLD BREATH FOR 1 MIN

30 DEEP BREATHS

HOLD FOR MAX TIME

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