CrossFit Kova – CrossFit
8 cals arms only Assault Bike
6 Bottom of ring dip swings (Hold for :10 if unable to swing)
10 Banded chest opener rotations (each side)
6 Ring support swings (Hold if needed)
2 Rounds :
8 Single arm DB Bench press with 3 second pause at the top of each rep (each side)
8 Cuban press – light plates or DB’s
Bench Press (8-6-4-2 )
Rest 2-3 minutes between sets
• This is the progression of our bench press cycle with some slight variation to the rep scheme. Today is a lower volume day for a reason. Spend the time warming up well to the appropriate heavy set of 8 bench and build from there.
• Aim to hit these reps schemes as heavy as possible
• ALWAYS have a spotter on hand
20 sec max calories on assault bike
• This is a repeat from last week. The rest has been increased so enjoy it and find your new 100% on the bike. You have outgrown what your 100% was last week. Bring it!