CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run (100m forward, 100m backwards)

Dynamic WU:

25′ Knee Hugs

25′ Shin Hugs

25′ Forward Plank Walk* (focus on ankles moving you)

25′ Frankenstein’s

25′ High Knees

25′ Bunny Hops

Get Fit

Min 20 – 32

For Time (Time)

30 – 60 – 90 – 120

Double Unders

40 – 30 – 20 – 10

Alternating DB Snatches #50/35

12 Min Cap
It doesn’t need to be heavy to be tough. On both movements it could feel quite appealing to take breaks even when you don’t need to. Your job is to hang on and breathe through both movements while staying as efficient as possible. If the DU volume will hang you up consider knocking back the reps so you don’t spend too much of your time there.

Get Strong

Min 41 – 56

Back Squat (EMOM x 5 – 2 Reps
E2MOM x 5 – 2 Reps)

Start conservatively and build slowly. You could play this like a ladder, increasing 5-10 lbs per set or buile based on feel.

The last 3-4 should be really heavy doubles.