9th October 2018

CrossFit Kova – CrossFit


3 Rounds

25ft samson stretch

7 Ring pull ups/strict pull ups

25 Double unders


2 Rounds

8 second back bridge hold

8 second supinated grip hang on pull up bar

20 sec Handstand hold (Free standing if advanced)


Metcon (AMRAP – Rounds)

8 Minute AMRAP:

8 Thrusters 42.5kg/30kg

8 Box jumps 24″/20″
• This workout is designed to be short and sweet. Thrusters should be unbroken the entire time.

• Stay checked in with your fatigue level in the legs before commencing your box jumps. If there is anywhere to take a rest its before the box jumps. Everything else should be swift.

Stimulus alternatives:

Thruster weight

Box jump height


4 sets

:30 Tuck hold (hands on the boxes)

:40 Max banded sit ups in

:30 Plank

Rest 1 minute
* Complete every component for quality over quantity

* Accumulate the :30 on both the tuck hold and plank, aim to go unbroken. Scale to a reduced timeframe if needed.


Coach guided freestyle flow cool down

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