Crossfit Kivnon 07/02/2020

WARM UP 3 rds 10 GOOD MORNING 10 SAMSON STRETCH 10 FRANKENSTIENS 10 JUMPING SQUATS 20 PASS THROUGHS


SWOD: ROMANIAN DEADLIFTS  (40% 0F DEADLIFT) (12:00 - 25:00) 10-10-10-10 RDLs TO BE DONE FROM A 45LB PLATE, THE PLATES DON'T TOUCH THE GROUND


SWOD2: LANDMINE PRESS  (27:00 - 35:00) 6 MIN EMOM (EVERY 1:30) 3/3 - 3/3 -3/3 -3/3 3 LANDMINE PRESS WITH EACH ARM BUILD IN WEIGHT



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Crossfit Kivnon 10/14/2020

Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE

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