CrossFit Kivnon 200428

Warm-up

3 min jump rope 20 good mornings 10 inch worms


SWOD: Deadlift (1 rep max deadlift )

At home - 3x10 deadlift if you don’t have enough weight or if you have a kB or dB then do 3 x10 per leg for single leg deadlifts, if you don’t have that find something and deadlift it get creative


SWOD: Shoulder Press (1 rep max)

If not enough weight then do 3x10 if a dB or kB only then 3x10 per arm


Wod: Metcon (AMRAP - Rounds and Reps)

Optional-

15 min AMRAP 10 air squats 10 push ups 10 sit-ups 10 super mans 10 lunges 10 jumping jacks

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WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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