2nd November 2018

CrossFit Kova – CrossFit

Warm-up

8 min AMRAP

16 Lateral bar jumps (set up barbell for the workout in this time – just be a warm up weight)

12 Standing chest press (plate)

8 Lunge to HS kick up

4 Band thrusters

Bulletproofing

FOR QUALITY

2 sets:

DB waiters walk 30m

10 Suitcase dead lift (10 ea. side) DB/KB

10 super man raises

Metcon (No Measure)

EMOM for 20 minutes

Odd: 10 Thrusters (42.5kg/30kg)

Even: 10 Burpees over bar
* The goal here is to work on breathing and pacing.

* Select a weight that you can go unbroken on the thrusters for the entire workout and maintain good form.

* You should be recovered just enough to continue each minute

Stimulus alternatives:

Weight

Kick out burpee




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