CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

3 Inchworms + Push Up

10 Lunges

Get Fit

Min 20 – 40

For TIme (Time)

1 Mile Run

15 Wall Walks

400m Run

10 Wall Walks

20 Min Cap
The majority of this workout is Running, try to be super focused on that mile pace – really bring the effort here instead of just stressing over the Wall Walks and jogging the whole way. I’d rather you run hard and take a rest before starting the Wall Walk sets. You should be able to complete the Wall Walks in 3 then 2 minutes – consider modifying the rep scheme to allow for that kind of pacing.

Get Strong

Min 48 – 56

Both are options for today. Only athletes who have HSPU in decent volume (10+ reps fresh) should be using that variation.

Otherwise a pair of DBs will satisfy the pressing work in this piece – especially after all the Wall Walks. Go for near broke on each set (DB should be under 20 reps to start otherwise it’s too light).

Handstand Push-ups (E2MOM x 4 )

Perform either:

1 Max Set of Strict HSPU

or

1 Max Set of Seated DB Strict Press