Crossfit Kivnon 08/20/2020

Warm-up 5 MINS OF SLIPS :15 OF EACH POSITION OF SCALES 1 MIN AT L-SIT 1 MIN AT INVERSION 1 MIN PLANKS 1 MIN STRETCHING USE 10 MINS TO PREPARE AND BUILD TO TODAY'S WIDOWMAKER 10 AIR SQUATS 3 SETS OF 3 (BUILD IN WEIGHT)

SWOD: Back Squat  WIDOWMAKER WEEK 4 REMEMBER TO INCREASE BETWEEN 5 AND 10 LBS IN TOTAL. RESPECT YOUR BODY AND THE PERCENTAGES. WE STILL HAVE A WAYS TO GO! ENJOY THE JOURNEY

WOD: WHAT GOES UP MUST COME DOWN (Time) 20 DU 10 POWER SNATCHES 40 DU 8 POWER SNATCHES 60 DU 6 POWER SNATCHES 80 DU 4 POWER SNATCHES 100 DU 2 POWER SNATCHES GPP - SU + 45/35 FITNESS - DU or SU + 45/35 55/40 65/45 75/50 85/55 RX - DU + 95/65 115/85 135/95 155/115 175/135


Recent Posts

See All

Crossfit Kivnon 10/16/2020

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

Crossfit Kivnon 10/15/2020

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

Crossfit Kivnon 10/14/2020

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon