5 February 2019

CrossFit Kova – CrossFit


Shoulder Prep Warm-up 1 + Squats:

10 Arm circles front

*Start small and build to 10 full ROM

10 Arm circles back

*Start small and build to 10 full ROM

10 Air squats

10 Side to side arm swings

10/10 Criss cross arm swings

10 Up and back arm swings

10 Air squats

5/5/5 PVC pass through

*5 wide, 5 medium, 5 narrow

10 Reverse grip pass through

10 Air squats

20 Band pull aparts

15 Scap retractions on bar

15 Ring rows

15 Box or bench dips

10 Beat swings

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
This is a low-skill gymnastics volume test arranged in a fashion that will accumulate a lot of volume over the course of the 20:00. Choose a modification that is not too easy but also allows for all 5 pull-up and at least 1/2 of the push-ups each round.

Option 1

AMRAP 15:00

3 Band Assisted Pull-ups

6 Banded push-ups

9 Air Squats


Accumulate 2:00 overhead hold

*Use 50% or less of your shoulder press 1RM. For example if your shoulder press is 100kg use 25kg dumbbells for the hold.

*Don’t spend more than 5:00 here.


2 Sets each side

0:20 Couch stretch (elbow to foot)

0:20 Couch stretch (upright)

0:20 Couch stretch (reach for wall)

2 Sets each person

0:20 Partner shoulder stretch

*Sitting on floor

0:20 Partner shoulder stretch (

*Laying face down on floor


Pull, push and squat can shorten those muscles up, take the time to stretchy stretchy today.

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