CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Tabata :20 on / :10 off

3 Rounds each movement

Bike

(increase intensity on bike ea round)

Line Hops

Split Stance Lunge R

Split Stance Lunge L

Get Fit

Min 20 – 38

1 Min ON / 1 Min OFF (Time)

Complete…

60/48 Calorie Bike

150 Double Unders

100’ DB Walking Lunges #50/35s

Cap: 18 minutes
The 1 ON / 1 OFF format demands that you push the paces you couldn’t normally hold during a straight through variation of this chipper.

That doesn’t mean “sprint”, as you won’t have enough recovery time to do that – but pushing beyond your comfort zone without question.

To give you an idea of what it might take to finish…

15/12 Cals per round, 50+ Dubs, 75 ft per round at a minimum!

Get Strong

Min 46 – 56

Back Rack Lunge (10 minutes to complete…
3 x 10 (5/leg))

Start modierate and slightly increase the weight across each set.

These will be reverse lunges out of the rack today. Each set should be a bit of a grind for the last couple of reps.