CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

12/10 Calorie Row

12 Lateral Hops Over Rower

12 Horizontal Ring Rows

Get Fit

Min 20 – 35

4 Rounds (AMRAP – Reps)

1:00 Row for Calorie

1:00 Box Jumps Overs 24/20″

1:00 Legless Rope Climbs

1:00 Rest
Each round you should match or beat the calorie count from the round before. BJO should be smooth and steady with a step or careful slide off the other side – don’t “rebound” back up. Set a goal for the Legless Climbs that you think you can hit all 5 rounds. You might stop early in the first couple rounds in order to match efforts in later rounds. It’s likely 1, 2, or 3 LLRC as a goal. For those w/o Legless abilities, a seated hand over hand climbs to standing works, or S-Arm Ring Rows if there is a rope shortage (:30 per arm).

Scoring: total calories rowed, BJOs, and LL Climbs combined

Get Strong

Min 42 – 57

Strict Pull Ups (Every 90″ x 10 – 3 Weighted Reps)

One set of 3 Chin Ups on the :90. For some that will require a band or other assist to get it done. For others, you’ll be adding weight in the form of a chain belt, DB between legs, KB hooked on feet, etc.. Make each set of 3 a “challenging triple”.

Chin Ups = Palms facing toward you.