CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Minute Bike

-Then-

2 Rounds

50 ft Bear Crawls Forward/ Backwards*

20″ DB Goblet Squat Hold

10 DB Push Press, each side

10 Hops Over DB

*Switch directions each lap

Get Fit

Min 20 – 32

3 Rounds for Max Reps (AMRAP – Reps)

EMOM x 12

:30 ON / :30 OFF

Thrusters #75/55

Calories on Echo Bike

Wall Walks

Double Unders
-This first piece is a nice primer for the strength to follow. Rotate through movements OTM, use this time to work on these movements/skills.

Modify load of the Thruster, and range of motion on WW if needed to stay moving the entire :30 of each round. You dictate the effort/pace within the working window.

Scoring: Combine all reps completed across all rounds.

Get Strong

Min 42 – 56

Back Squat (14 minutes to establish a heavy triple)

You shoulder hit 5-7 sets of 3 during your build to find that heavy triple for the day.