Crossfit Kivnon 07/17/2020

SLIPS (00:00 - 25:00) 200 M RUN / 250 M ROW THEN 20 mins of SLIPS 1 MIN - FRONT SCALE - R LEG 1 MIN - FRONT SCALE - L LEG 1 MIN - BACK SCALE - R LEG 1 MIN - BACK SCALE - L LEG 4 MINS OF ACCUMULATED L-SITS (FLOOR, BOX, BAR) 4 MINS OF ACCUMULATED INVERSIONS (HS HOLD, WALL WALKS, PIKED HS HOLD, ETC...) 4 MINS OF ACCUMULATED PLANK HOLD (PRONE PLANK, SIDE PLANKS, BACK PLANKS) 4 MINS OF STRETCHING (WOD PREP)


WOD: PULLED PORK (Time) (30:00 - 50:00) FOR TIME: 5 RDS: 30 DU / 60 SU 8 DEADLIFTS (185/135) 10 PULL UPS GPP - 60 SU / 95/65 DEADLIFTS / 10 JUMPING PULL UPS FITNESS - 135/95 DEADLIFT / ASSISTED PULL UPS or RING ROWS RX: AS PRESCRIBED RX+ : 50 DU/ DEADLIFT 225/155 / 10 CHEST TO BAR

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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