CrossFit Kivnon 200402

Warm-up

1 min jump rope or jumping jacks 10 inch worms 10 chain breakers 10 air squats 10 lunges 10 arm circles Repeat three times


Swod: Shoulder Press (5x5 at 60% of 1 rep max)

If you don’t have a barbell Find something and strict press it for 5x5 on each arm!!



WOD: Metcon (AMRAP - Rounds)

EMOTM - for 15 minutes Minute 1-  15 medball cleans 20/14 Minute 2 - 10 barbell power snatch 95/65 Minute 3- 15 wall ball shots 20/14

At home— sub dumbbell or kB squat cleans or air squats for the medball Cleans For the snatch find an object and squat it and press it if you don’t have a barbell or snatch it if you Vance a dB or kB For the wall balls sub a squat with a press of what ever you have a dB or kB or a jug of water or a back pack filled with something

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Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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