CrossFit Kivnon 200416


Warm-up

5 min jump rope 20 good mornings 20 air squats 20 push ups


SWOD: Deadlift (5 sets of 3 at 80% or above )

At home find something to deadlift if it’s light do 5x10 or single leg deadlifts


WOD: Metcon (Time)

5 rounds for time

10 box jumps 24/20" at home find something to step on and off 10 man makers sub thrusters at home or jumping air squats 10 ghd sit-ups or extensions are home sub sit-ups 10 burpees

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Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

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