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 LOCKED OUT ON RINGS 3 X 10 SECOND FALSE GRIP HOLD 5 X 5 RING ROWS TO CHEST * IF YOU HAVE RMU WE WILL BE FOCUSING ON THE FOLLOWING TECHNIQUE 1 RMU ENTRY 1 RMU 3 RING DIPS ABOVE THE RINGS THIS WILL BE DONE 5 TIMES


SWOD: Bench Press 

WE ARE GOING TO WORK WITH 80% OF OUR MAX BENCH ACROSS THE BOARD 2, 2, 2, 2, 2 WE WILL BUILD WITH 5, 4, 3 AND THEN BEGIN OUR SERIES. FOCUS ON TAKING A 1:30 TO 2:00 MINS OF REST

WOD: I HATE YOU (AMRAP - Rounds and Reps) 7 MIN AMRAP 8 THRUSTERS FENCE RUN GPP - 45/35 FITNESS - 75/55 RX - 95/65


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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

8333 Case Street, La Mesa, CA 91942 

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