CrossFit Kivnon 200424


Warm-up

3 rounds 10 pushups 10 air squats 10 sit-ups 10 lunges 10 Supermans


SWOD: Clean and Jerk (SQUAT CLEAN AND JERK)

At home if you don’t have that much weight shoot for 3 sets of 10 If only dB or kB do 3 sets of ten thrusters one arm or two if you have 2 ... if no weight sub 3 sets of 10 jumping air squats


WOD: Metcon (Time)

4 rounds for time 1 rope climb 5 man makers 50/35 100m farmers carry 50/35 1 ring muscle up

AT HOME 4 rounds for time 1 rope climb =SUB 5 air squats + 5 rows with kB dB or barbell or 5 airsquats + 5 pushups 5 man makers =50/35 sub 5 burpees if no kB or dB 100m farmers carry 50/35 =sub 1 min static hold  with kB/dB or 1 min jump rope or jumping jacks 1 ring muscle up =sub 5 c2b or 10 rows or 5 rows + 5 dips