3 October 2018

CrossFit Kova – CrossFit

Warm-up

3 Rounds:

30 Mountain climbers (15 ea. leg)

15 V ups

10 Kips on pull up bar “

Metcon (AMRAP – Rounds)

In 10 minutes row 800m

with the remaining time complete as many rounds as possible of the following:

20 Wall balls (20/14)

20 Push ups

rest 7 minutes then,

Metcon (Time)

For time:

1 mile run
• The aim here is to complete the 800m row no matter what your current rowing ability is

• Aim to only break once per set of wall balls – scale accordingly

• The run is an all out effort but consider your pacing for something this long.

• Stagger start waves will start 2 minutes from when last person finishes on rower

Finisher

Cool Down and flushout.

200m walk backwards and forwards.

Ensure there is plenty of time spent on the lower body today.




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