- Sep 28, 2020

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR

WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MINUTES) WE WILL BE FOLLOWING THE FOLLOWING REP SCHEME TO GET THERE: 5 - 3 -2 - 1.... IF YOU FAIL 3 TIMES YOU ARE DONE FOR THE DAY. PLEASE USE A SPOTTER FOR SAFETY, IF AND WHEN NEEDED.

FINISHER 5 X 20 BACK EXTENSION 5 X 20 ABMAT SIT-UPS 5 X 40 SHOULDER TAPS

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