CrossFit Kivnon 200417


Warm-up

2 min jumping jacks 1 min super mans 3 rounds 30 sec plank 30 sec hollow rock

SWOD: Shoulder Press (5 sets of 2 at 80% or higher)

At home find something and strict press it 4x10 on each arm



WOD: FOR Reps

Tabata: 8 rounds of 20 seconds on 10 seconds rest Pushups Lunges Sit-ups Air squats

Keep track of the lowest number of reps for each movement and add them up and that’s your total For example: lowest number of 10 pushups 10 lunges 10 sit-ups 10 air squats 41 total reps Rx+ wear a vest

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Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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