CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

10 Scap Pull Ups

10 Knee Push Ups

10 PVC Pass Throughs

then

3 Rounds

3 Strict Pull Ups

6 Push Ups

9 Empty Bar OHS w/ pause in bottom

Get Fit

Min 20 – 35

AMRAP x 15 (AMRAP – Rounds and Reps)

5 Strict Pull Ups

10 Deficit Push Ups 2″

15 Overhead Squats #45/35
This is a nod to “Cindy” with a decent bump in difficulty – as the normal :60 (or less) pace per round won’t be maintained.

Shoot for 6 rounds at a minimum (30 Pull Up, 60 Push Up, 90 OHS) – otherwise consider it just an AMRAP for quality movement. Scale back the difficult and variations as much as needed.

Get Strong

Min 42 – 54

Overhead Squat (E2MOM x 6
3 Reps with 2 second pause in bottom)

You’ll be super warm and ROM will be as good as it currently gets. Use this time to move moderate weights with complete control and accumulate time under tension – especially in the bottom position of each rep. Bars should likely come out of a rack.