CrossFit Kova – CrossFit
Run 200m easy
8m Lateral lunge walk
8m Toy soldiers
8m Spiderman walk
10 Air squats
5/5 Single arm cossack squat to press
5/5 Dynamic calf stretch
Wall Ball Progression:
*Use intended work weight for the day or lighter.
5 Wall ball front squat
5 Wall ball push press
5 Wall ball
6 Rounds for max reps:
Max wall ball shots (20lbs/14lbs to a 10/9ft target)
*2:00 Rest after each 3:00 interval.
*The score is the total number of wall ball shots completed.
This is an interval based workout where athletes should run hard, but not maximal, on each 400m effort. Attempt to maintain a consistent rep count each round.
*Reduce the run distance to 200-300m if 400 meters will take much longer than 2:00.
*1st reduce height 7ft. A little different today to get experience with a heavier weight than usual.
* 2nd reduce the load as needed to achieve at least 10 reps on each round.
3 Position ankle distraction:
0:45 at each position.
1:00 Supine hamstring wall stretch