27th November 2018

CrossFit Kova – CrossFit

Warm-up

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

3-6-9-12-etc….

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.

Stimulus Alternatives:

Wall ball weight/height

Box 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

Stimulus Alternatives:

D-Ball weight

2 slam balls is equal to 1 d-ball over shoulder




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