CrossFit Kivnon 200409

Helen (Time)

3 Rounds for time of:  400m Run  21 Kettlebell Swings, 53# / 35#  12 Pull-ups

At home mark a run that’s 400m Or go for a minute run out and minute run back (2min run) If you don’t have a kB, you can swing a dB or sub hang snatches with the dumbbell If you don’t have a  pull up bar sub bent over rows with barbell or kB or dB or what ever you can find like a back pack filled with something or sub pushups

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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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