CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike -Increasing pace every :30s then 2 Rounds 25′ Duck Walk 5 Tempo Back Squats* + 5 Speed Front Squats *(2 sec down, 2 sec pause in bottom) 2-3 Negative Pull Up into a dead hang Get Strong Min 18 – 28 Back Squat...Read More
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