Crossfit Kivnon 06/26/2020

WARM UP (00:00 - 10:00) 800M RUN / 1000 M ROW 5 INCH WORMS 10 TEMPO AIR SQUATS 10 PUSH UPS 10 KIPS 10 BURPEE SPRAWLS


SWOD: SHOULDER TO OVERHEAD  (12:00 - 28:00) 3 -3 - 3- 3 1ST SET SHOULDER PRESS 2ND SET PUSH PRESS 3RD SET PUSH JERK 4TH SET SPLIT JERK



WOD: FIST PUMP (Time) (35:00 - 53:00) 3RDS 6 SINGLE ARM DB/KB THRUSTER 12  T2B 24 SINGLE ARM DB/KB PUSH PRESS 48 DU GPP - 25/12 DB ABMAT SITUPS SINGLE UNDERS OR JUMPING JACKS FITNESS - 35/25 DB KNEE RAISES DOUBLE UNDERS OR SINGLE UNDERS RX - 50/35 DB REST AS PRESCRIBED

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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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