CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Bike – Increase intensity each round

20″ ON / 10″ Easy Pace

Then

10-12 Banded Straight Arm Pulldowns

10-12 Kip Swings (open and close shoulders and ribs)

5-6 Box Assisted DMU

Then

30 Line Hops

20 Box Step Ups

Get Fit

Min 20 – 32

4 Rounds For Time (Time)

20 Box Jump Overs 24/20″

15 C2B

12 Minute Cap
BJO don’t need to be lightning fast, but you should do all 20 in a row with consistent footwork. The CTB should be 1-3 sets, otherwise consider knocking the total volume back. Try to keep the CTB ROM in play today, even if that’s with a band assist or jumping pull up. 12 Mins might be a stretch for the cap, this should be a goal of sub 10!

Get Strong

Min 40 – 56

Push Press (E2MOM x 8
5 – 5 – 5 – 4 – 4 – 4 – 3 – 3)

As the reps go down, the weight should go up. Big focus on a tight, vertical dip and drive. Really push with those legs. Make sure this turns into a leg exercise first, then a shoulder exercise second.