Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS


SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GOING TO GET SPICY SO TAKE THE SMALL INCREASE. WE HAVE 3 WEEKS LEFT IN THIS PROTOCOL. ENJOY!!!


WOD: DUMB AND DUMBELLER (AMRAP - Rounds and Reps) 9 MIN AMRAP 3 DEVIL PRESS 3 DB RUSSIAN SWINGS 3 DB CLEANS 3 DB PUSH PRESSES GPP - 20/15 FITNESS - 35/20 RX - 50/35

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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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