CrossFit Kova – CrossFit

Metcon (Time)

2 rounds for time of:

100 Double Unders

50 Wall Balls

25 Toes-to-Bar

Run 800m


Dynamic warm up:

Leg Swings

Arm Swings & Circles

Body Rotations

Jogging High Knees

Jogging Butt Kicks

Walking Toe Touches

Sumo Squats

Lunge & Twist

Spiderman Lunge

Calf Bounces

Inchworm Walk Out

3 rounds of:

10 Double Unders

10 Air Squats

10 Hollow Rocks

Shuttle Run x 2


– Longer duration workout today

– 2 rounds for time

– Put a 4 min time cap on your double unders

– Choose a wall ball weight that allows you to do minimum sets of 10

– Focus on a strong kip through your shoulders, make sure they are open and moving well before the workout starts. This will make pulling your toes to the bar easier.

– There are only 2 runs in this workout and the second is the last piece, aim to push the pace here today

– Time cap: 30 minutes


Double unders – aim to finish under 4 minutes (scale number or use time cap), singles (double reps)

Wall Ball – reduce weight, reduce target height

T2B – T2B attempts, hanging knee raises, V-ups, sit-ups

Run – Row or Assault Bike

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