CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

15 Jumping Jacks

10 Hollow Rocks

5 Russian Baby Makers

Get Fit

Min 20 – 36

5 Rounds (Time)

20 KB Swings #53/35

20 Ab Mat Sit Ups (Or V-Ups)

10 Strict Pull-Ups

1:00 Rest

16 Min Cap
The short rest is to give you the chance to go UB through each set of swings and move quickly through the Sit Ups/V-Ups as well. Many will have to slow the intensity a bit to complete the Pull-Ups, which should be done in 1-3 quick sets.

Get Strong

Min 45 – 55

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These Rows should be heavy! Use a bench or box to post up on hand and one knee. We want these to be more like a “Kroc Row” which allows for a twist of the truck for added speed and power – this also allows you to go a bit heavier and challenge the grip simultaneously. Just don’t get super sloppy and out of control, the first rep should look similar to the 10th rep of each set. Switch arms OTM. There is plenty of time to have athletes partner up and share equipment.