CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

30 Single Unders

10 V-Ups

10 Reverse Lunges

Get Fit

Min 20 – 34

4 Rounds for Time (Time)

50 Double Unders

15 Toes to Bar

10 Double DB/KB Lunge Steps #50/35s

14 Min Cap
This workout is designed to cruise straight through. DU UB or 2 sets if you trip. TTB in 1-3 quick sets each round. Lunges UB in all 5 rounds. You should hold the DB/KBs in the front rack if you can today.

Get Strong

Min 44 – 56

Deadlift (E3MOM x 4 – 10 Reps)

-Weight should stay reasonable for

keeping technique and positions strong, but you can still build across the sets. Make consistent reps the top focus