Crossfit Kivnon 10/05/2020

Warm-up 2 ROUNDS 1 MIN JUMP ROPE 10 DEAD BUGS 10 BIRD DOGS 10 LUNGES 20 PASS THROUGHS

SWOD: Shoulder Press  8 SETS OF 2 @ 80% EVERY 1:15

WOD: DEATH BY  (Time) 1+1, 2+2, 3+3...... DB SNATCH AIR SQUATS GPP - 20/15 FITNESS - 25/20 RX - 35/25 PULL UP CHALLENGE WEEK 1 A) 25s/20s/15s/10s SUPINATED CHIN OVER BAR HOLD B) 5 X 7 RING ROWS C) 5 X 5 PRONATED "NEGATIVE" PULL UPS


Recent Posts

See All

Crossfit Kivnon 10/16/2020

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

Crossfit Kivnon 10/15/2020

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

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon