Crossfit Kivnon 07/03/2020


WARM UP

(00:00-22:00) 2 MINS JUMP ROPE 20 MINS OF SLIPS SCALES L-SITS INVERSIONS PLANKS STRETCHING


SWOD: Squat Snatch (75-80%)

(25:00 - 40:00)

EVERY 2 MINS 5 - 3 - 3 - 2 - 2 WARM UP WITH 10 X BAR + 7 WITH 30% OF PR


WOD: DROP IT LIKE IT'S HOT (Time)

(45:00 - 55:00) 5RDS 3 SQUAT SNATCH 10 BAR HOPS GPP - 75/55 FITNESS - 95/65 RX - 135/95 RX+ - 155/115

Recent Posts

See All

Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon