28th November 2018

CrossFit Kova – CrossFit

Warm-up

3 minutes of your choice of cardio general warmth

5 minutes rotating through shoulder opening. Pick your options based off how you’re feeling.

– Trigger point pecs/shoulder

– Lat distractions (band)

– Chest opener (band)

– Crossover symmetry

– Top of push up holds

Bench Press (6 x 3 )

* 20 mins maximum to complete this. If you haven’t completed all of your sets we are moving on

* Tempo – 3 second negative, 1 second pause at the top

* 2 minute recovery between each set

Metcon (AMRAP – Reps)

6 Sets:

40 Sec Max DB Snatches

Rest 2:20
* You can select your own weight for this workout today but consider that you want to be able to continually move it for the 40 seconds. Not too light that you are not working but a strong metcon weight. It should be uncomfortable for the last 10 seconds but still doable.

* Alternating sides each rep.




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