6th November 2018

CrossFit Kova – CrossFit

Warm-up

2 Sets

:40 Steady row/bike

:20 Fast row/bike

Then,

AMRAP in 5 minutes

15 Calf pumps

12 Walking lunges with a stretch

9 Hollow rocks

6 Kick back burpees

3 Box jump overs

Metcon (AMRAP – Reps)

WOD:

3 Rounds for max reps:

2 minutes max box jump overs (24/20)

2 minutes rest

2 minutes max sit ups

2 minutes rest

2 minutes max calories on assault bike

2 minutes rest
* We will start on different stations today

* This workout is going to take 36 minutes but there is a good amount of rest in there. This is the perfect day to learn to work when its time to work and rest efficiently and breath when its time to do so.

Stimulus Alternatives:

Box height




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