Crossfit Kivnon 09/17/2020

Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK


Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DAY TO GET AFTER THEM.


WOD: "Black and Blue" (Time) 5 rounds for time - 10 Power Cleans  135 / 95 10 Bar Facing Burpees RX + 155 / 105GPP - 45/35 FITNESS - 65/55 FIND A PACE  AND WEIGHT THAT YOU CAN MOVE WITHOUT STOPPING FOR MORE THAN 5 SECONDS


XTRA CREDIT 5 X 20 BACK EXTENSION (GHD OR FLOOR) 5 X 20 LEG RAISES (RIG OR FLOOR) 5 X 20 STRAIGHT LEG SITUPS)

Recent Posts

See All

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

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