Crossfit Kivnon 06/25/2020

WARM UP (00:00 - 20:00) SLIPS SCALES L-SITS INVERSIONS PLANKS STRETCHES (4 MINS AT EACH STATION)


GWOD (20:00 - 35:00) PISTOL PROGRESSIONS

WOD: Metcon (AMRAP - Rounds) HANG ON TIGHT20 MIN EMOM MIN 1 - 5 HANG POWER SNATCHES MIN 2 - FENCE RUN (100M) GPP - 45/35 FITNESS -  75/55 RX - 95/80 RX+ -  135/95 * SUB FENCE RUN FOR 150M ON ROWER/SKIERG  OR 10 CAL ON BIKE


ACTIVE RECOVERY TODAY'S ACTIVE RECOVERY OPTIONS ARE THE FOLLOWING: 2 MILE RUN OR 30 MIN ROW OR 1 HOUR WALK *REMEMBERING THAT THESE ACTIVE RECOVERY WORKOUTS CAN BE DONE AT HOME OR IN THE BOX. IF YOU HAPPEN TO COME TO THE BOX TO DO YOUR ACTIVE RECOVERY PLEASE INFORM THE COACH, SO HE/SHE CAN ORGANIZE THE CLASS TO ACCOMMODATE  YOU TO HAVE SPACE TO DO YOUR RECOVERY!

Recent Posts

See All

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

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