CrossFit Kova – CrossFit
Week three of the Open how is everyone holding up? Today work at a active recovery pace to keep the body ready and healthy for tomorrow!
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
Metcon (16 Rounds for time)
Every 2:00 for 32:00:
40 Russian kettlebell swings (24/16)
20 Box step ups (24″/20″) 15 V-ups
his is largely a mixed modality aerobic focused session with low skill elements. Time each movement on the first round and attempt to increase the speed for all movements on subsequent rounds. This may involve moving at a slow and deliberate pace on the 1st round.
*Decrease the distance to be completed in less than 1:50/round.
Russian kettlebell swing
*Decrease the load 1st and reps 2nd to be done by 1:50 each round.
*Decrease the distance to be completed in less than 1:50 each round.
Box step up
*Decrease the height 1st and reps 2nd as needed to be completed in less than 1:00 each round.
*Modify to a tuck crunch.
1:00/1:00 Kettlebell calf smash
1:00 Kneeling forearm stretch
1:00/1:00 Couch stretch