04 January 2019

CrossFit Kova – CrossFit


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


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.


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.


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


Reduced time frame of each of the following stretches:

Saddle Archer



Half Front split


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