CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Row – Quality Focus

Then

3 Rounds

:30 Row

10 Hollow Rocks

10 Scap Push Ups

Scap Push ups

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:30 Row- Faster Pace

Get Fit

Min 20 – 35

4 Rounds for Max Reps (AMRAP – Reps)

AMRAP x 3

1:00 Rest

20/16 Calorie Row

16 T2B

Max Push Ups in Remaining Time
This is a very midline intensive piece, which actually makes the Push Ups even harder than normal. Break up the TTB and Push Ups anyway you need to keep quality ROM the main focus on this piece. Intensity comes second today. You should have about :45-:60 on the Push Ups (or more) each round. Feel free to knock back the Cals or TTB as needed to make that happen.

Get Strong

Min 43 – 57

Bench Press (14 minutes to establish a 5RM)

You will be plenty warm after the first piece today, start at a working weight to warm up, but with room to build.

Should aim to hit about 5-6 sets.