CrossFit Covalence – CrossFit

Warm Up

Min 0-12

1:00 Row

8 Tall Plank to Down Dog

4/leg 90/90 Hip Switches

1:00 Row

8 DB RDLs*

8 Up Down + Step Over

1:00 Row

8 Burpee Deadlifts

8 DB Box Step Overs*

*warm-up weight

Get Fit

Min 20 – 33

For Max Calories – 4 Rounds (Calories)

2:30 ON / 1:00 OFF

8 Single-DB Burpee Box Step Overs 20” w/ #50/35

Max Calorie Row
The DB BBSO is a very long ROM movement,

and reps can take longer than expected to

complete. If you think it’s going to take you much longer than 1:00 from the start, scale back the weight of the DB. You will want to find a good

rhythm on these from the beginning, this could

look like stepping back and up to conserve energy so your pace doesn’t slow down too drastically R1- R4. All that to say, you’ll have less time on the Rower than you might think – so push a good pace from R1 onward. The 1:00 rest isn’t much, but enough to stay in the game.

Get Strong

Min 41 – 56

Deadlift (E3MOM x 5
Complete 10 Reps)

Your first couple sets don’t need to be anything

more than a warm up. If you’re going to go heavy

at all today, give yourself one solid push on the

last set.