CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Dynamic WU:

25′ Walking Lunges

25′ High Knees

25′ Inch Worms

25′ Butt Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

Get Fit

Min 20 – 52

5 Rounds for Time (Time)

15 S-DB Box Step Ups 24/20″ #50/35

500m Row

15 S-DB Box Step Ups

30 Wall Balls #20/14

32 Min Cap
Your job on this piece is to find your “flow” – essentially a pace/

strategy on each movement that allows you to move

continuously throughout the 5 rounds without needing a

prolonged break or a significant drop off in power output at any

point. The longest you’ll be in any one station is your Row for

about 2:00 +/-. Try to find the stroke rate you want to maintain

and stick to that, even if your split time has to adjust slightly for

the building of fatigue across the rounds.