Crossfit Kivnon 07/23/2020

Warm-up

400 M RUN / 500 M ROW 10 MINS SLIPS SCALES (:30 MIN IN EACH POSITION) L-SIT (ACCUMULATE 2 MINS OF L-SITS) INVERSIONS (ACCUMULATE 2 MINS OF HS HOLD/HS WALK) PLANKS (ACCUMULATE 2 MINS OF PLANKS) STRETCH (2 MINS OF STRETCHING TO PREP WORKOUT)PUSH WITH LEGS, RUN PREP :30 HIGH KNEES :30 FRANKENSTEINS :30 WALKING SAMSON STRETCHES :30 TOE TAPS 1 FENCE SPRINT/WALK BACK ROW PREP 10 LEG PUSHES ON ROWER 10 PULLS JUST WITH ARMS 10 COMPLETE PULLS *FOCUS ON PUSH WITH LEGS THEN PULL WITH ARMS, ON THE WAY BACK EXTEND ARMS AND THEN BEN KNEES TO COME BACK TO THE START POSITION.


EWOD1: 1-Mile Run (Time) Max Effort 1-Mile Run


REST FOR 10 MINS AND THEN


EWOD2: 2k Row (Time) Max Effort 2k Row

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