Crossfit Kivnon 10/08/2020

SLIPS

SCALES 1 MIN FRONT SCALE R 1 MIN FRONT SCALE L 1 MIN BACK SCALE R 1 MIN BACK SCALE L 4 MINS OF L-SITS 4 MIN OF INVERSIONS 4 MIN OF PLANKS 4 MIN OF STRETCHING

WOD: Metcon (AMRAP - Rounds and Reps)

30 MIN EMOMMIN 1 - 30 DU/SU MIN 2 - 6 RING DIPS MIN 3 - 16 REVERSE LUNGES MIN 4 - 20 PUSH PRESS (45/35) MIN 5 - 10 BOX JUMP OVERS MIN 6 - FENCE RUN


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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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