6th December 2018

CrossFit Kova – CrossFit

Warm-up

For Quality:

40m Lunge Press (20m each arm)

40 Strict dips (USE A BAND IF NEEDED)

Accumulate 4 minutes low ring plank – Hold the top of the push up.

40 Handstand Shoulder Taps

* Pike off a box if needed.

* Partition as needed to get all of the work done well. Start on different stations to share the rings.

Metcon (2 Rounds for time)

For time:

750m row

30 Pull ups

30 KB swings (24kg/16kg)

Rest 6 minutes and repeat
* Go hard on each of these but not a redline. Consider a strong pace with the ability to back it up.

* You should be choosing a pull up option with the aim of doing 10 unbroken.

* Big sets on the swings. As unbroken as possible.




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