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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Crossfit Kivnon 09/24/2020

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Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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