7th December 2018

CrossFit Kova – CrossFit

Warm-up

25 calories on cardio machines.

Then,

10 minute AMRAP for quality:

7 DB Man Makers

7-10 HSPU or Box pike HSPU

12 Box Pistols – Regular pistols if advanced.

50m Single Arm suitacase Carry + 5 Single Arm Russian Swings every 10m

* We have done this before. It is a bulletproofing style warm up so really utilise the time to build on these high skill and strength body weight movement.

Metcon (Weight)

Every 30 sec for 15 minutes:

1 Squat Clean (approximately 75% – build if feeling good)

Rest 2 min

Then finish with:

3 sets: (approx. 60 sec rest between sets)

12 Hand release push ups

12 DB pec flies

3 sets: (approx. 60 sec rest between sets)

12 Hand release push ups

12 DB pec flies
* Today is all about skill with some serious volume in upper body pressing. Enjoy it!

* Pick a weight around 75% that you can move well for 30 reps

* Have all of your gear set up for the next piece before we start

* Pick a weight for the flies that you can do 12 unbroken for all 3 sets. Share a station with some mates. This isn’t for time but be organised so we are out of here on time. The clock will be set for 25 minutes to get all of this done.




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