CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
Row
300m – 200m – 100m (1:00 rest / increase intensity)
then
2 Rounds
10 PVC Pass Throughs
10 PVC OH Lunges
10 Push Ups
Get Fit
Min 20 – 34
2 Rounds for Time (Time)
500m Row
25 Overhead Lunges #95/65
15 Burpee Pull-Ups
Time Cap: 14 minutes
The OH Lunges will be in place, either reverse or forward stepping. You should be able to complete the 25 reps in 1-2 sets (maybe 3 in 2nd round), so don’t be afraid to scale the weight if your OH position is not the best.
The Burpee Pull Ups will really set you back going into the 2nd round, use the Row as needed to recover a bit and have a strong push through the rest of the workout. Even with the 14 min cap, we are hoping for most to finish in 12 mins or less
Get Strong
Min 41 – 56
Walking Lunge (E3MOM x 5 – 16 Reps/Steps
DB Farmers Carry – Walking Lunges)
You can start with a moderate pair of DBs or KBs and build across the first couple sets. The last 2-3 should be a bit of a grind to complete all 16 reps UB, and might feel like a mini metcon – that’s what we are looking for