Crossfit Kivnon 06/18/2020

ACTIVE RECOVERY

6 MILE WALK/HIKE OR 35 MIN STRETCHING / YOGA OR


WARM UP


SLIPS(00:00 - 10:00) S - SCALES L - LSITS I - INVERSIONS P - PLANKS S - STRETCHING 2 MINS AT EACH PORTION OF SLIPS


GWOD: HANDSTAND WALK (10:00 - 20:00) 10 MIN HSWALK PROGRESSION *IF YOU HAVE HSWALK ACCUMULATE 100FT OR MAX DISTANCE IN 10 MINS


WOD: HALO (AMRAP - Reps)

5RDS EVERY 5 MINS 500 M ROW/400M RUN 16 DB SNATCHES 8 PISTOLS MAX DU/SU *REST 1 MIN BETWEEN RDS GPP 25/20 DB SUB AIR SQUATS FOR PISTOLS FITNESS 35/25 DB PISTOL TO TARGET RX 50/35 DB PISTOL YOUR SCORE IS TOTAL NUMBER OF DU/SU REPS AT THE END OF 5 ROUNDS

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Crossfit Kivnon 01/01/2021

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Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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