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Crossfit Kivnon 08/07/2020

Warm-up 2 RDS 20 DU/SU 15 JUMPING JACKS 10 MOUNTAIN CLIMBERS 5 INCH WORMS THEN 5 EB CLEAN DEADLIFTS 5 EB CLEAN SHRUGS 5 EB CLEAN HIGH PULLS 5 EB MUSCLE CLEANS 5 EB FRONT SQUATS 5 EB SQUAT CLEANS



SWOD: Clean Pull  3 x 3 @ 75% OF YOUR 1 RM CLEAN



WOD: Squat Clean  EVERY 3 MINS (TOTAL TIME 30 MINS) WARM UP SET 5 REPS SECOND SET 3 REPS THIRD SET 2 REPS THEN 1 - 1 - 1 - 1 - 1 - 1 - 1

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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

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