Crossfit Kivnon 10/12/2020

Warm-up 3RDS 200 M RUN 12 ALTENATING V-UPS SINGL ARM DB PUSH PRESS 10 AIR SQUATS 10 GOOD MORNINGS


Skill Work T2B PROGRESSIONS 3 X 10 LEG RAISES ON THE GROUND TO RIG 3 X 10 KNEE RAISES 3 X 10 STRAIGHT LEG RAISES 3 X 10 SINGLE LEG RAISES (AS HIGH AS POSSIBLE) IF YOU HAVE T2B: 3 SETS OF MAX REPS REST 2:00 MIN BETWEEN SETS


WOD: CHEESE BALLS (Time) 32 - 16 - 8 WALL BALLS T2B GPP - 10/8 AB MAT SIT UPS FITNESS - 14/10 LEG RAISES RX - 20/14 T2B

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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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