CrossFit Kova – CrossFit

Metcon (AMRAP – Rounds)


EMOM x 30:

5 Pull-ups

10 Push-ups

15 Squats


Leg Swings

Arm Swings & Circles

Body Rotations

3 rounds of:

Row 1 minute

10 x Kipping Swings

5 x Inchworms (no push-up)

10 x Lunge & Twist

5 V-ups


– This week will be a fun week to break up our cycles a little bit

– New cycle starts next week

– Today we are doing a lesser known benhcmark workout “Chelsea”

– Chelsea is an EMOM version of “Cindy”, but it goes for 30 minutes

– Do not stress, as there are many many ways to scale this

– Focus on good quality ROM, not just moving fast

– Be aware of the volume in this workout and scale to something you think is both achievable but also sensible for you


Go every 90 seconds/ 2 minutes/ 3 minutes (Scales to 20/15/10 rounds)

Pull-ups – band pull-ups, jumping pull-ups (no more than 20 rounds), ring rows

Push-ups – knee/ target push-ups

Squats – depth marker, lunges

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