CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Tabata x 4 Rounds

:20 on / :10 off -Increasing effort

Bike

then

3 Rounds

6 Scorpions

:15s Hollow Hold

then

3 Rounds

8 each direction Lateral Banded Walks

8 Jumping Lunges

Get Fit

Min 20 – 36

E4MOM x 4 (4 Rounds for time)

80′ Farmers Carry Walking Lunges #50/35s

10 Box Jumps 24/20″

15 Toes to Bar
Lunges should be done in 20′ increments. 10 Box Jumps might not seem like a lot, but be cautious on your first rep coming off those Lunges – you’ll feel these more than you might think. The TTB should be done in 1-3 quick sets. If this is a challenging movement for you, scale the reps back or cap yourself with at least :30 left in the round to rest before starting the next interval.

Scoring: record each round time

Get Strong

Min 43 – 55

Front Rack Lunge (E2MOM x 6 – 8 Reps
REVERSE STEPS)

The first two sets should be light, second two moderate, last two as heavy as you can without losing control in the bottom and being able to stand with one smooth motion (no bouncing the knee or “stutter stepping”).