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    • Aug 19, 2020

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


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