Crossfit Kivnon 06112020

ACTIVE RECOVERY


8 X 400M RUN (1:2 REST)


OR


35 MIN STRETCHING


OR


A - WARMUP (0:00 - 10:00)


20 BIRD DOGS

15 PUSH UPS

10 AIR SQUATS

5 INCH WORMS

400M RUN


B - WOD (15:00 - 40:00)


25 MIN EMOM

MIN 1 - 7 DEADLIFTS

MIN 2 - 7 POWER CLEANS

MIN 3 - 7 S2OH

MIN 4 - 7 G2OH

MIN 5 - 30 DU / 60 SU


GPP - 65/45

FITNESS - 95/65

RX - 135/95

RX+ - 155/115


C - MOBILITY (40:00 - 60:00)


FOAM ROLL

STRETCH

LACROSSE BALL

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