CrossFit Kivnon 200511

Warm-up

3 min jump rope 10 perfect lunges 10 good mornings 30 Supermans 20 Frankensteins 10 air squats 5 burpees 20 chain breakers 20 arm circles 10 sec hand stand hold


WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP: 55 Deadlifts, 225# / 155# AT HOME SUB KB/dB deadlifts or ind something and deadlift it 55 Wall-Ball Shots, 20# / 14# at home sub thrusters 55 Calorie Row sub sub 2 min of double unders 55 Handstand Push-ups sub pushups



Mobility

Smash out, roll out, stretch what bothers you