29th November 2018

CrossFit Kova – CrossFit

Warm-up

4 Rounds for Quality

15/10 Calorie Bike Sprint

15 sec top & 15 sec bottom of dip hold

20 sec supinated bar hang

10 front rack step ups each leg (20-25% of 1RM back squat) – 20″ box

100m single arm carry (50m each arm)

* Set up a barbell for your workout with a weight appropriate for the step ups and then add as needed for the workout

* 12 min cap for this

Metcon (AMRAP – Rounds)

12 min AMRAP

15 Thrusters (20kg/15kg)

10 Toes to Bar

5 Ring Muscle Ups

200m Run
* Keep the thrusters unbroken. Its light!

* This AMRAP has highs and lows so treat each movement as needed. If its easy then go unbroken and when you need to concentrate then do so. Its designed in a way that the numbers are small enough to keep relatively unbroken for quite a while.

Stimulus Alternatives:

Thruster weight

Kipping knee raise/strict knee raise/V-up/sit up

Reduced rep muscle ups or 7 pull ups + 7 Push ups




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