CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

2 Rounds

12 Jumping Jacks

12 Lateral Box Step Ups/leg

12 Hollow Rocks

Get Fit

Min 20 – 35

AMRAP x 15 – Climb the Ladder! (AMRAP – Rounds & Reps)

10 S-DB Farmers Hold Box Step Overs

24/20″ w/ #50/35

200m Run

Reps increase: 15/200m, 20/200m, etc..
Footwork should be the top skill practiced here, staying tight to the box and being consistent will save time and energy. The DB should be held in the Farmers Carry hold, but adjust if needed. The Runs should not be treated as a recovery beyond the first 50m or so. You’re looking to gain control back on the Step Over pace if the heart rate gets too high.

Get Strong

Min 44 – 54

Front Rack Lunge (Every 2:30 x 4 – 10 Reps (5/leg)
STEP BACK LUNGES)

The Barbell can come from the rack or

floor today based on ease of class setup.

Focus in on keeping the elbows up – it

might be even more important here than

in a Front Squat. Build weight across the

4 sets.