Crossfit Kivnon 10/01/2020

Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS


WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM

COMPLETE AS FOLLOWS: MIN 1 - 25 SEC PLANK HOLD MIN 2 - 10 BOX  JUMPS (20/24) MIN 3 - 2 ROPE CLIMBS (1 LEGLESS + 1 REGULAR) MIN 4 - 10 SUPERMANS MIN 5 - 3 WALL WALKS (10 METERS HS WALK) GPP - MIN 1 - 45 SEC PLANK HOLD MIN 2 - 10 PLATE JUMPS (2 - 45 LB PLATES) MIN 3 - 2 ROPE CLIMBS FROM THE FLOOR TO STANDING AND BACK TO THE FLOOR MIN 4 - 10 SUPERMANS MIN 5 - 3 WALL WALKS (10 METERS HS WALK) FITNESS - MIN 1 - 45 SEC PLANK HOLD MIN 2 - 10 BOX STEP UPS (20/24) MIN 3 - 1 ROPE CLIMB MIN 4 - 10 SUPERMANS MIN 5 - 3 WALL WALKS (10 METERS HS WALK) RX - AS PRESCRIBED

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