CrossFit Kova – CrossFit
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)
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.