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 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

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