CrossFit Kova – CrossFit
4 mins cardio machine mix. Row/Assault Bike/Air runner/Ski Erg.
8 Minute AMRAP (done at 70% effort)
7 Push ups
14 Sit ups
21 KB swings
6 minutes of freestyle HS holds, HS walking and wall walk practice. Get a partner if needed and spot/support each other.
Practice 3-5 Band blocked TTB every 90 seconds to break up the time inverted.
Metcon (3 Rounds for time)
Every 6 minutes for 18 minutes
20 Hang squat cleans 42.5kg/30kg
20 Toes to bar
20 SOH 42.5kg/30kg
• Select a weight that is light and easy to cycle. If you are doing sets of 5 on the cleans its too heavy. Always base your weight selection off your weakest movement.
• This is somewhat of a sprint so run through everything as fast as possible and rest the remainder of the time. The faster you move the more rest you get.
Reduced rep TTB/Kipping knee raise/strict knee raise/V-up/Sit up