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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 01/02/2021

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

Crossfit Kivnon 01/01/2021

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

Crossfit Kivnon 12/31/2020

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

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