CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

1:00 on / 1:00 off

Row for Calories

Start slow and increase cals each effort

then

3 Rounds

10 Jumping Split Squats / Lunges

:10 Nose and Toes HS Hold

Get Fit

Min 20 – 42

4 Rounds for Max Reps – SOLO (4 Rounds for calories)

AMRAP x 4

6 Wall Walks

18 DB Front Rack Lunges #50/35

Max Calorie Row

Rest 2 minutes
The focus on Wall Walks should be the cycle rate, hands should move fast on the way up and even faster on the way back down. Lunges can be walking across the floor, or in place as dictated by space. The Row should be at a high effort to each each round with the rest to follow, as your score will be total calories across the 4 efforts.

AMRAP x 22 – PARTNERS (AMRAP – Rounds and Reps)

10 Wall Walks

40 DB Front Rack Lunges #50/35

60 Calorie Row
One athlete works at a time, switch any time.

For Quality

Min 50 – 56

Bent Over Row (EMOM x 6 – “Kroc Row”
10 reps (3 sets per arm))

The Kroc Row is a S-Arm bench/box supported bent over DB Row. It should be very heavy and dynamic. It’s not like an isolated S-arm row, as you can add some twist to the trunk to gain momentum. Alternate arms OTM