30th November 2018

CrossFit Kova – CrossFit

Warm-up

2 Rounds: 8 min cap

10 Barbell goodmornings (3 second tempo down)

:20 Left side single leg glute bridge hold

:20 Right side single leg glute bridge hold

:30 Hollow hold

6 unloaded barbell back squats

Back Squat (3-2-1-1-4-4 )

* Hit the following percentages to the best of your ability:

3 @ 80%

2 @ 85%

1 @ 90%

1 @ 90%

4 @ 80%

4 @ 80%

* 20 mins flat to get this done including your warm up sets. We move on after that.

Metcon (No Measure)

20 min EMOM:

Odd: 1 Bear Complex – PC + FS + OHS + BS + OH

Even: 30 seconds Max Burpee
* Really focus on your technique through each of these lifts today.

* We will start on alternate stations so everyone has their own space and box available.




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