Crossfit Kivnon 07/21/2020

GENERAL WARM UP (00:00 - 00:09) 2 RDS 5 INCHWORMS 10 STRAIGHT LEG SITUPS 10 BENCH DIPS 10 LUNGES THEN 20 PASS THROUGHS 20 GOOD MORNINGS


SPECIFIC WARM UP (00:09 - 00:18) 2 RDS 10 TRAP ACTIVATION 5 KIPS 3 PULL UPS THEN 2 RDS 5 PUSH UPS THEN 2 RDS 5 TEMPO AIR SQUATS (6 SECOND DESCENTS)


WOD: Chelsea (AMRAP - Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats(20:00 - 50:00) GPP - 1 RD EVERY 2 MINS FITNESS - 1 RD EVERY 1:30 MINS RX - AS PRESCRIBED

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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

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