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TUESDAY

CrossFit Kova – CrossFit Metcon Metcon (AMRAP – Reps) 6 rounds, for total reps of: Row (cals), 1 min Push-ups, 1 min Pull-ups, 1 min 1 min to Run 200m Rest 1 min Rx+ = C2B Pull-ups Warm-up Rowling 5 rounds, alternating in teams of 3-4 * For every metre over or under 100m, perform…

MONDAY

CrossFit Kova – CrossFit Warm-up 10 x Lunge & Twist 10 x Inchworm Push-ups 10 x Deadlift with pause at bottom 10 x Front Rack Lunge 10 x Good Mornings 10 x Burpees over Bar 5-10 mins to warm up to your opening weight (Before Met Con) 5 Air Squats 3 Burpee Box Jumps 5…

Grand Opening WOD’s

CrossFit Kova – CrossFit Grand Opening Workout A A: Metcon (AMRAP – Rounds) As Far as possible in 7 minutes 4-8-12-16-20-24 DB Snatch 22.5kg/15kg 2 x Reps Double under Rest 1 minute Max HSPU/Push up in 2 mins B: Metcon (AMRAP – Rounds) AMRAP in 10 minutes 11 Pull ups 11 Burpees on a plate…

Thursday

CrossFit Kova – CrossFit Metcon (Time) For time: 25 HSPU 50 cal Row 75 KB Swings, 24/16kg 100 Air Squats 125 Double Unders Warm-up Warm up: Arm Swings & Shoulder Circles Lunge & Twist x 20 reps Travelling Inchworm (no push-up) x 10 reps Hollow Rock x 20 reps Broomstick Good Morning x 20 reps…

Wednesday

CrossFit Kova – CrossFit Weightlifting Clean & Jerk 5 x 3 Metcon (Time) 3 rounds for time: 15 Hang Power Cleans, 60/40kg 15 Bar Facing Burpees (7 min time cap) Warm-up Warm up: Broomstick Passthroughs & dislocates Leg Swings (use your broomstick for balance) • Hang Clean Pull x 5 • Clean Pull from mid…

TUESDAY

CrossFit Kova – CrossFit Warm-up Warm up: Leg Swings (Front & Back/ side-to-side) x 10 per leg Arm Circles, 10 forwards and 10 backwards (start small and get bigger) Torso Rotations x 20 Star Jumps x 30 30-20-10 sec of: Squat Hold (grab something for balance if needed) Plank Hold (on elbows) Then, head out…