CrossFit Kivnon 200420

Warm-up

3 min jump rope or jumping jacks 20 good mornings 10 perfect lunges 5 inchworms


WOD: Karen (Time)

For Time:  150 Wall-Ball Shots, 20# / 14#

At home sub  dB or kB thrusters or jumping airsquats


SWOd: Deadlift (De-load )

5 sets of 8 at 40% of 1rep


Support Your Local Box Workout 3 (Time)

For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes

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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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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