CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

3 Rounds

25′ Straight Leg Bear Crawl

25′ Spiderman Lunges

10 Banded Pull Aparts

Get Fit

Min 20 – 35

4 Rounds for Max Distance (Distance)

AMRAP x 3

1:00 Rest

200m Run

100 ft Walking Lunges

Max Distance Handstand Walk
The run need to take under :90 each round for this workout to make sense.Otherwise scale back the volume. Lunges are bodyweight only, move as quickly through those steps as you want! Take whatever little time you have left over to accumulate distance on your hands (hopefully :30+ seconds). If we don’t have HSW we can accumulate Max Time in a Handstand Hold, Max Shoulder Taps, or Wall Walks.

Get Strong

Min 44 – 56

Strict Press (Every 90″ x 8
8 – 8 – 6 – 6 – 4 – 4 – 2 – 2)

Build gradually to a heavy double for the day. Typically Strict Press won’t do much in terms of CNS depression, and this volume is low – so feel free to use challenging weights today (while of course trying to complete quality reps).