CrossFit Kova – CrossFit
:30 Twisted Cross (each side)
15 Band dislocates
:30 OH plate press
15 Bent over pec fly’s (DB’s or plates)
:30 Standing plate chest press
Pre – workout (after the bench press)
200m Row sprint
Bench Press (8-6-4-2)
* Rest 2 – 3 minutes between sets
* You know the drill here
* We have this week and next week as the last 2 weeks that drop off the reps to that 2RM. Make sure they are heavy and really maxed out so you can set yourself up well for a test in a couple of weeks.
Metcon (AMRAP – Reps)
6 Rounds for total burpees:
In 1:30 row 100m
with the remaining time complete as many burpees as possible
Rest 1:30 seconds between rounds
* The work to rest ratio here is equal so that means that the work needs to be intense and the recovery is purposeful.
* Transition immediately off the rower onto the floor and get those burpees going. Everything is intense and urgent!
* Don’t be afraid to slow down as you get tired but make it feels the same every time.
Kick out burpee