CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

3 Rounds

10 Banded Good Mornings

5 Inchworms to Extended Plank

5 Burpees

10 Banded RDLs

:15/side Side Plank

then

200m Run

Get Fit

Min 20 – 36

E4MOM x 4 (4 Rounds for time)

200m Run

12 Suitcase KB Burpee Deadlifts #53/35

5 Wall Walks
You’re not going to have a ton of rest time, so try to pace this out in a way that doesn’t blow you up completely by the second round, and allows for quick recovery.

The KB Burpee Deadlift should flow like this:

Burpee to the ground next to your KB, once you hop to your feet you can put your hand on the KB and complete the DL. Standing at the top completes the Burpee and the DL rep at the same time. You’ll then hop or step over the KB and continue on the other side, alternating through all 12 reps.

You will need to have efficient Wall Walks today. Try to keep your hands to around 4 steps, then as soon as that chest hits the floor you are back up.

Scoring: time it takes to complete each round

Get Strong

Min 44 – 56

Deadlift (Every 30” x 12 – 1 Rep
Then
EMOM x 6 – 1 Rep
)

Start light and build across the sets, should feel very warm after the metcon. We are looking for 18 PERFECT reps.