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 09/19/2020

WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE

Crossfit Kivnon 09/18/2020

Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL

Crossfit Kivnon 09/17/2020

Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DA

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