FRIDAY

CrossFit Kova – Loaded

Warm-up

3 rounds:

1 min Assault Bike @ easy pace

30 sec Plank Hold

15 sec Side Plank

15 sec Side Plank

10 x Suitcase Deadlifts per side

Yoke Walk

Build up to a heavy set of 12m in 6-7 sets

Hand Over Hand Sled Pull

5 x 20m for max load

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes:

Row 20/15 cal

D-Ball Carry, 60m




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