Crossfit Kivnon 09/21/2020

Warm-up 2 RDS 1 MIN JUMPING JACKS 10 PASS THROUGHS 10 REVERSE GRIP SHOULDER PRESSES 10 SINGLE LEG GOOD MORNINGS WITH PVC 30-SEC BACK EXTENSION HOLD


SPECIFIC WARM UP HANDSTAND PUSH UPS WARM UP 3 INCH WORMS 3 PUSH UPS 3 HANDSTAND KICK UPS 3 KIPPING HANDSTAND PUSH UPS 3 STRICT HANDSTAND PUSH UPS DEADLIFT WARMUP 10 MINS TO BUILD TO WORKOUT WEIGHT 2 - 3 SETS OF 3 REPS


WOD: DAMN DIANE (Time) 3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit (25 LB PLATE) M 315 lb., 3.5-in. deficit (45 LB PLATE)GPP - 3 RDS 15 DEADLIFT @ 115/80 LBS 15 PUSH UPS FITNESS - 3 RDS 15 DEADLIFTS @ 135/95 LBS 15 PIKED PUSH UPS RX - 3 RDS 15 DEADLIFTS @ 275/155 LBS 15 HSPU 3.5-in. deficit (45 LB PLATE) RX+ - AS PRESCRIBED PER THE CF GAMES

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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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