Crossfit Kivnon 200604

ACTIVE RECOVERY


2-5 MILE RUN


OR


35 MIN STRETCHING


OR


A- WARM UP (0:00 - 10:00)

500M ROW/SKI

10 INCHWORMS

10 GAAK SQUATS

3-5 WALL CLIMBS


B- WOD (15:00 - 35:00)

5RDS

10 SHOULDER PRESS (45/35)

10 PUSH PRESS

10 PUSH JERK


C - MOBILITY (40:00 - 60:00)

FOAM ROLL

STRETCH

LACROSSE BALL

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Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

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