CrossFit Kivnon 200415


Warm-up

20 inch worms 20 good mornings 20 chain breakers 20 arms circles each arm 20 squats


Bulger

10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135/95 7 Handstand Push-ups

In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009

To learn more about Bulger click here


At the box run 200m at home mark off 150m or run for a minute or jump rope for a minute Sub rows or burpees for the pull-ups If no barbell sub goblet squats with a kB or dB or something you can pick up and hold and squat

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Crossfit Kivnon 10/16/2020

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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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