CrossFit Kivnon 200407


Warm-up

5 min run or 5 min jump rope 20 good mornings 20 Supermans 20 hollow rocks 20 lunges 20 arm circles 20 chain breaks


SWOD: Deadlift (5x5 all sets at or above 70%)

At home use the weight you have if you have less weight than your 70% up the reps to a 5x7 :) If no barbell then use  kB or dB or something and deadlift it:)



WOD: Metcon (Time)

5 rounds for time 25 power snatch 95/65 at home sub a thruster with a kB/dB or 25 jumping air squats 400m run sub the row at home or 4 min of jump rope or 4 min jumping jacks


WOD: Support your local box wod 1– optional (AMRAP - Reps)

10 min AMRAP 10 air squats 9 dB power snatch 50/35# right arm 10 push ups 9 dB power snatch 50/35# left arm

Recent Posts

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Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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