Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP


SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN DEADLIFT 5 EB CLEAN SHRUG 5 EB MUSCLE CLEAN 5 EB FRONT SQUATS 5 EB HANS SQUAT CLEANS 5 EB SQUAT CLEANS 10 MINS TO BUILD UP TO WORKOUT WEIGHT 2-3 SETS OF 3 REPS THEN EVERY 2 MINS X 2:00 10 SINGLE UNDERS/DOUBLE UNDERS 5 GHD/ABMAT SITUPS 2 CLEANS (WITH WORKOUT WEIGHT)


WOD: NOT SO AWFUL ANNIE (Time)

GPP - 50-40-30-20-10 SINGLE UNDERS ABMAT SITUP 5-4-3-2-1 CLEANS 55/35 FITNESS - 50-40-30-20-10 DOUBLE UNDERS/SINGLE UNDERS ABMAT SITUP WITH A MEDBALL 12/10 5-4-3-2-1 CLEANS 55/35 RX - 50-40-30-20-10 DOUBLE UNDERS ABMAT SITUP WITH A MEDBALL 20/14 5-4-3-2-1 CLEANS 135/95

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