CrossFit Kova – CrossFit

Metcon (4 Rounds for reps)

In pairs:

Tabata Assault Bike (cals)

Tabata Row (cals)

Tabata Ski Erg (cals)

Tabata Double Unders

One partner completes an entire Tabata set (8 x 20 sec on/ 10 sec off), then the other partner completes an entire set.

Once both partners have completed the entire set, move onto the next movement.


Heavy Carries Warm Up:

200m Farmers Carry

Easy 200m Jog

100m Front Rack Carry

Easy 200m Jog

50m Overhead Carry

Easy 200m Jog

50m Uneven Carry (1 arm Overhead/1 arm at side)


– Today we are hitting a high intensity intervals session

– Tabata style, each round is 8 x 20 sec work/ 10 sec rest

– You will complete an entire Tabata set (8 rounds), then your partner will do the same

– Once you both complete your 8 rounds, move onto the next movement/ machine

– You may not be doing this workout in the order written, depending on class size

– Push hard and sprint, you will be getting 1:1 work/ recovery and there is added built in rest to each interval

– Score each movement separately for reps


Double under – Empty Sled Push

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