CrossFit Kivnon 200521

Warm-up 2 rounds 10 perfect lunges 10 inch worms 10 kips 10 arm circles 10 chain breakers 10 airsquats 10 pushups


WOD: Metcon (- Rounds)

EMOM for 20 minMin 1 10 dB/kB power snatch 50/35 Min 2 10 T2B Min 3 10 burpees Min 4 rest Rx+ 5 bar muscle ups


Mobility 10 min to stretch or rollout or smash whatever is sore or tight post wod

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WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR