CrossFit Kivnon 200518

Warm-up

2 min jumping jacks or row 2 rounds 10 air squats 10 pushups 10 sit-ups


SWOD

Back Squat (5 x2 at 90% or above )

40 min cap

Bench Press (5 x2 bench press at 90% or above)

WOD: Metcon (AMRAP - Rounds and Reps)



This is optional... WOD- 10 min AMRAP 10 kb/dB alternating power snatch 53/35 10 alternating lunges with same kB/dB 10 push ups

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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

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