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

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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

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

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