CrossFit Kova – CrossFit
10 min AMRAP for quality
5 DB Man Makers
10 Sciatic Nerve Floss (each side) – seated
5-10 Strict Box Pike HSPU – HSPU if advanced.
10 box pistols (start at the top of the box and lower down to touch the floor) – regular pistols if advanced.
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
Wall balls 20lb/14lb
Box jumps 24″/20″
* This WOD has been designed to be uncomfortable from the start until the finish. It is brutal but simple.
* Scale to keep the flow of the workout without ever needing much rest from the movements themselves but just from general fatigue.
Wall ball weight/height
Metcon (AMRAP – Reps)
In teams complete:
Max prowler laps in 7 mins
Rest 2 mins
Max D-Ball over shoulder in 7 mins (65kg/45kg)
* Alternate your prowler sprints every lap.
* Have a go at the weight for the deadball over the shoulder because you might just surprise yourself. You can select your rep scheme as needed.
* Teams will be approximately 4-5 people
2 slam balls is equal to 1 d-ball over shoulder