CrossFit Kivnon 201403 9AM FREE WOD!!!

Metcon (AMRAP - Rounds) 16 minute EMOM Min 1- 30 second wall sit hold Min 2- 10 burpees Min 3- 30 second plank Min 4- 10 air squats If you want a challenge then on the burpee and air squat minutes do those movements for the entire minute

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Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

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