CrossFit Covalence – At-Home

Warm Up

Min 0 – 12

200m Run

The

3 Rounds

10” HS Hold

5 Burpee Tuck Jumps

15 Banded Zercher Good Mornings

Get Strong

Min 20 – 28

Sumo Deadlift (E2MOM x 4 – 5 Reps)

Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If you’re new to Sumo, be open to try some new set up positions until you find what feels most comfortable and strong. You can complete these reps T&G or if you’re the type that likes to settle the bar then re-engage (very typical with sumo) that’s fine too. Just like we try to squat with a mix of patterns, we should also be exposed to a mix of pulls as well. No need to go crazy heavy today, save yourself for the metcon.