Crossfit Kivnon 10/07/2020

Warm-up 10 PASS THROUGHS 10 OHS 10 FRANKENSTEINS 10 LUNGES 10 PUSH UPS


SWOD: Overhead Squat  8 SETS OF  2 @ 80% OF 1 OHS RM  ACROSS EVERY 1:15 MIN


WOD: LOCKED AND LOADED (Time) 400M RUN 30 HANDSTAND PUSH UPS 20 PISTOLS 10 DEADLIFTS 20 PISTOLS 30 HANDSTAND PUSH UPS 400M RUN GPP - PUSH UPS/AIRSQUATS/ DL (95/65) FITNESS - PIKED PUSH UPS/PISTOL TO A BOX/DL (135/95) RX - DL (155/115)

PULL UP CHALLENGE WEEK 1 A) 25s/20s/15s/10s SUPINATED CHIN UP HOLD B) 5 X 7 RING ROWS C) 5 X 5 PRONATED "NEGATIVE" PULL UPS

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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

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