CrossFit Kivnon 200311

SWOD-

Snatch complex (3 position snatch... start light and build )

Every two min for 20 min

1 high hang squat snatch 1 hang squat snatch 1 mid shin squat snatch Record  your weight for the last round of the EMOTM



WOD: Metcon (AMRAP - Rounds and Reps)

10min Amrap

10 wall ball shots 20/14 10 T2B sub knees to elbows sub knees to 90



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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 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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