CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds:

200/150m Row

10 Steps/leg Goblet Lateral Walks

10 Up Downs

10 Step Overs

Get Fit

Min 20 – 50

5 Rounds for Time – SOLO (AMRAP – Reps)

4:00 on / 2:00 off

600m/500m Row

8 Front Rack Lunge Steps*

in remaining time

Max Burpee Box Get Overs 30″

*Build with each set.
Don’t blow up trying to go too fast on the first round. Consistency in pacing is what will get you through these 5 rounds without feeling like you’re going to die. The Lunges will come from the rack today, this is your strength built into today’s piece for a 5×8 building across each set. Start at a moderate load for 8 knowing you’ll be coming off a longer row, the legs will be pre-fatigued. We want smooth and steady reps on all your sets today. If your row will take longer than 2:30 modify the distance,(you could try 600m/500m). You should have at least 1:00 on the BBGO. Practice how you plan to get over the box in an efficient manner, then establish your rhythm. If you have enough boxes feel free to use a 40″ height

AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps)

750m/600m Row

16 Front Rack Lunges (8/each partner)

40 Burpee Get Overs – 30”
Row together (both athletes complete 750/600m)

Each do the 8 Front Rack Lunges, and split the BBGO anyway.

Build in Lunge weight across each round you complete.