top of page
    • Sep 22, 2020

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS


SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2 5 OHS WITH LIGHT WEIGHT 5 BURPEES RD 3 5 OHS WITH MODERATE WEIGHT 5 BURPEES RD 4 FENCE RUN 3 OHS WITH WORKOUT WEIGHT 3 BAR-FACING BURPEE


WOD: NASTY NANCY (Time) 5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb.  M 185 lb.GPP - 5 rounds: 200-m run 8 overhead squats @ 45/35 8 bar-facing burpees FITNESS - 5 rounds: 500-m run 15 overhead squats @ 95/65 15 bar-facing burpees RX - 5 rounds: 500-m run 15 overhead squats @ 135/95 15 bar-facing burpees RX+ - AS PRESCRIBED

Recent Posts

See All

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

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

Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE

bottom of page