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

Recent Posts

See All

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon