Crossfit Kivnon 09/04/2020

Warm-up SHOULDER OPENERS WITH BAND (5 MINS) 20 PASS THROUGHS 15 OHS SQUATS 10 SAMSON STRETCHES WITH TWIST INTO BUILD UP TO 70% of 1RM OHS


SWOD: Overhead Squat  5 REPS @ 70% 3 REPS @ 75% 2 REPS @ 80% REST 2 MINS 5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% REST 2 MINS 5 REPS @ 80% 3 REPS @ 85% 2 REPS @ 90%


WOD: CHILL AND RELAX (AMRAP - Rounds and Reps) 15 MIN AMRAP MIN 1 - 40 SECOND PLANK MIN 2 - 10 T2B MIN 3 -  16 DB CURLS (8/8) MIN 4 - 30 DB MIN 5 - 20 BAND APARTS* GPP - SUBSTITUTE T2B FOR KNEE RAISES OR STRAIGHT LEG RAISES + 20/15 FITNESS - SUBSTITUTE T2B FOR KNEE RAISES OR STRAIGHT LEG RAISES + 35/20 RX - 50/35 * FOR THE BAND APARTS GET A LIGHT BAND

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