CrossFit Kova – CrossFit
25ft samson stretch
7 Ring pull ups/strict pull ups
25 Double unders
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.
Box jump height
:30 Tuck hold (hands on the boxes)
:40 Max banded sit ups in
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