Crossfit Kivnon 09/18/2020

Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR


WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL ELBOW ROTATIONS WE ARE LOOKING FOR YOUR 1 REP MAX. YOU WILL HAVE 30 MINUTES TO WARM UP AND LOOK FOR THAT 1 RM REMEMBER THAT 1 RM IS TO BE USED AS A REFERENCES FOR FUTURE WORKOUT PERCENTAGES. YOU WILL HAVE ALSO PLEASE BE SAFE. LISTEN TO YOUR BODY AND PUSH YOUR LIMITS, YES! BUT PROTECT YOURSELF AND YOUR BODY FIRST.


Skill Work THRUSTER SKILL AND CYCLING 10 MINS ON THURSTER SKILLS INTO 5 RDS OF 25 SECONDS OF THRUSTERS WITH EMPTY BARBELL 10 SECOND REST 25 SECOND DOUBLE UNDERS/SINGLE UNDERS REST 1 MIN

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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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