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