Crossfit Kivnon 07/13/2020

WARM UP 3 RDS 20 JUMPING JACKS :30 RIGHT LUNGE HOLD :30 LEFT LUNGS HOLD 20 PASS THROUGHS 20 SINGLE ARM KB RUSSIAN SWINGS (LIGHT WEIGHT) - 10 EACH ARM

EWOD: Double-Unders  (10:00 - 20:00) *IF YOU HAVE DUs 4 X MAX UNBROKEN REPS EVERY 2:30 ** IF YOU DO NOT HAVE DU YET, WE WILL BE WORKING ON TECHNIQUE AND PROGRESSIONS

GWOD: ALTERNATING PULLS

(25:00 - 35:00) 10 MIN EMOM MIN 1 - 5 STRICT PULL UPS MIN 2 - 5 STRICT TOES TO BAR GPP - WORK ON NEGATIVES FOR THE PULL UPS AND SINGLE LEG - KNEE RAISES FITNESS - USE AN ELASTIC FOR THE 5 STRICT PULL UPS AND LEG RAISES TILL 90 DEGREES RX - AS PRESCRIBED

WOD: MT. ELBRUS REVENGE (40:00 - 55:00)

FOR TIME: 20 RUSSIAN KETTLEBELL SWINGS 10 BOX STEP JUMPS WITH KB GPP - 24/16 + 20" BOX FITNESS - 35/24 + 20" BOX RX - 53/35 + 24/20" BOX Mount Elbrus. Stands 5,642 meters (18,510 feet) tall, Mount Elbrus is the tallest mountain in Russia and also the tallest mountain in all of Europe. The Elbrus mountain is an inactive volcano and is also one of the Seven Summits of the world (the tallest mountains on each of the world's seven continents)