Crossfit Kivnon 07/30/2020

Warm-up 1 mile run (12 min pace) If you can`t run due to limitations 2000m row (light) or 100 jumping jacks 100 mountain climbers 100 DU/200 SU


WOD: BULLETPROOF (AMRAP - Rounds and Reps) 30 MINUTE EMOM MIN 1: 15 ABMAT SITUPS MIN 2: 10 DB CURLS MIN 3: 16 SINGLE LEG V-UPS MIN 4: 10 DB FLOOR PRESS MIN 5: 15 RUSSIAN TWISTS (PLATE)


SLIPS 20 mins of SLIPS SCALES 1:00 FRONT LEFT LEG 1:00 FRONT RIGHT LEG 1:00 BACK LEFT LEG 1:00 BACK RIGHT LEG L-SIT ACCUMULATE 4 MINUTES (FLOOR, BAR, BOX) INVERSIONS ACCUMULATE 4 MINUTES (WALL CLIMBS, HANDSTAND HOLDS, PIKED PUSH UPS, HANDSTAND WALK) PLANKS ACCUMULATE 4 MINUTES OF PLANKS (FRONT, FOREARM, STAR, ETC) STRETCHING (FOAM ROLLER) COACHES CHOICE

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