CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Bike

-Then

6 90/90 Hip Switches

6/side Spiderman Hold with Rotations

:20s/side Pigeon

-Then

3 Rounds

:45s Wall Sit

into 8 Air Squats

Get Fit

Min 17 – 26

AMRAP x 9 (AMRAP – Reps)

50/40 Calorie Row

40 Kettlebell Swings #53/35

30 Alternating Pistols

Max Burpee Box Jump Overs 24/20″
In this AMRAP, you should have about 3 minutes to accumulate BBJO reps. To start, stay steady on the Row and Kettlebell Swings. Complete the Swings in 1-2 sets. If theres a movement that will slow you down here, it will likely be the Pistols. Since this piece is short, choose a modification that allows you to finish the 30 Pistols in about 2 minutes.

Get Strong

Min 35 – 55

Front Squat (EMOM x 20 – 1 Rep)

Start light-ish and build ladder style across the 20

reps. Don’t make your jumps too big, think of this

like the frog in the boiling water fable. Small, almost

unnoticeable increases, until you find yourself in

the thick of it.