CrossFit Kivnon 200323

SWOD: Deadlift (7x7 at 50% or above)

Home modification—-Find something and deadlift it... milk jugs, laundry soap, dog food bag, laundry basket full of whatever, or sub single leg deadlifts 7 on each leg

WOD: Metcon (Time)

3 rounds for time 3 Wall walks 6 single arm dumbbell Snatch 50/35 (3 each side) 9 Ring dips 12 Double unders sub 36 singles 15 Burpees

Home Wod—- 3 Wall walks sub hand stand hold or push ups with knees on the couch 6 single arm dumbbell Snatch sub a snatch with a jug of water or milk or paint can 9 Dips on a couch or a chair 12 Double unders sub 36 singles sub jumping jacks 15 Burpees

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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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