Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS


BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HALF CURL) 7 BICEP CURLS FROM 180 TO 90 (TOP HALF CURL) 7 FULL BICEP CURLS


WOD: 53' SPECIAL (AMRAP - Reps) 5 INTERVALS OF 3 MINS DO THE FOLLOWING WITHIN EACH 3 MIN INTERVAL: 200 M RUN 15 SUMO DEADLIFT HIGH PULLS MAX PUSH UPS YOUR SCORE IS TOTAL NUMBER OF PUSH UPS

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Crossfit Kivnon 10/16/2020

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Crossfit Kivnon 10/15/2020

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Crossfit Kivnon 10/14/2020

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