- Oct 15, 2020

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 SQUAT

WOD: BOOM SAUCE SPECIAL (AMRAP - Rounds and Reps) 12 MIN AMRAP SHOULDER TO OVERHEAD PULL UP 1+1, 2+2, 3+3, ETC..... GPP - 45/35 JUMPING PULL UPS FITNESS - 75/55 BANDED PULL UPS RX - 95/65 PULL UPS RX+ - 115/80 STRICT PULL UPS

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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

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

Crossfit Kivnon 10/13/2020

Warm-up 2 MIN JUMP ROPE 10 SINGEL LEG BOX STEP UPS 3 BURPEES 4 INCH WORMS 6 EB POWER CLEANS SWOD: Power Clean 10 MINS TO BUILD UP TO 70% - 5, 4, 3 AND THEN HIT IT WE WILL BE GOING ACROSS THE BOARD W