CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

16 Lunge Steps

:15 HS Hold

Get Fit

Min 25 – 50

5 Rounds for Max Distance (AMRAP – Reps)

2:30 ON / 2:30 OFF

20 DB Box Step Overs 50/35s 24/20″

Max Distance HS Walk in remaining time
The Box Step Overs can be done with any pair (or single) DB or KB that keeps you moving through all 20 reps each round. These should be done around :60-:90 providing lot of time on your hands today. The HS Walk can be done in any increments you have space for.

Modifications can include Wall Walks, HS Steps toward wall, or even Bear Crawls today.

Scoring:

HS Walk or Bear Crawls” = 6 ft (1 mat length) = 1 rep

Wall Walks = normal reps