Crossfit Kivnon 07/17/2020

WARM UP (00:00 - 7:00) 2 RDS 400m Run 10 PLANK PULL THROUGHS 10 SQUAT JUMPS 10 UP DOWNS (7:00 - 12:00) 5 MINS ANKLE MOBILITY (PISTOL PREP)


GWOD: Pistols  (12:00 - 37:00) 15 MINS OF PISTOL PROGRESSIONS IN A 10 MIN EMOM 6-8 PISTOLS PER MINUTE GPP - PISTOL TO A 24 IN BOX FITNESS - PISTOL TO A 20 IN BOX OR USE AN ELASTIC ON THE RIG RX - AS PERSCRIBED RX+ - WEIGHTED PISTOLS


WOD: JAIL BREAK (Time) (45:00 - 55:00) FOR TIME 30 SQUAT CLEANS 30 BURPEE OVER BAR 400M RUN GPP - 45/35 + UP DOWNS FITNESS - 75/55 + BURPEES RX - 95/65 RX+ - 115/85 + BURPEE PULL UP

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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