04 January 2019

CrossFit Kova – CrossFit

Warm-up

10/10 Turn head side to side

10/10 Look up and down

10/10 Swing head in crescent shape side to side

10/10 Shoulder rolls forward, then back

10/10 Swing one arm up, while other is down

10/10 Swing arms across body at 45ยบ with right arm high, then left arm high

10/10 Full range of motion arm circles forward then back

10/10 Side to side trunk twists

10/10 Straight leg hip circles

10/10 Right leg swings, then left

10/10 Right lateral leg swings, then left

20/20 Butt kickers

10/10 Knee circles

10 Dorsiflexion drops

10/10 Seated ankle circles

Then,

2 Rounds

5 Push ups

5 Jump squats

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
This is a low-skill conditioning workout that is very demanding physically as well as psychologically. Push for maximum efforts on this workout.

Burpee:

Chest to deck, arch shoulders up, pop hips to ceiling while jumping the feet to the hands (foot position should be roughly at your squat stance here).

Get set-up and organized with 6″ targets if possible. Take care of any final workout prep.

Finisher

5:00 easy row, bike, or walk

1:00/1:00 Band shoulder stretch

Pulling and Posterior Chain Accessory Work

3-4 Rounds, NOT for time:

10/10 3 point dumbbell row

20 Banded biceps curls

ROMWOD

Reduced time frame of each of the following stretches:

Saddle Archer

Lizard

Fragon

Half Front split

Pigeon




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