Crossfit Kivnon 09/15/2020

Warm-up 2 MINS OF JUMP ROPE 10 CALF RAISES ON 45 POUND PLATE 10 GAAK SQUATS 10 SQUATS WITH BAR ON BACK RACK

WOD: Back Squat  THIS IS WEEK 8 OF OUR WIDOWMAKER SO LETS GET AFTER IT. REMEMBER WE ARE LOOKING AT A 5 TO 10 POUND TOTAL INCREASE IN THE WEIGHT. BE STRONG AND BE SAFE

GWOD: Max Height Box Jump (Distance) Max Height Box JumpBOX JUMP PROGRESSIONS 20 MINS WORKING ON BOX JUMPS TO HIGHEST JUMP OF THE DAY.


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Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

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