CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Walking Lunges

25′ Bear Crawl

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds

200m Row

40 Single Unders

:15 HS Hold

Get Fit

Min 25 – 50

For Time (Time)

2000m/1800m Row

20 Wall Walks

200 Double Unders

1000/900m Row

10 Wall Walks

100 Double Unders

25 Min Cap
This is quite a grind today… The Row needs to be a controlled pace from the start, setting you up to still be able to work through the Wall Walks and DU to follow.

You can be a little more aggressive on both of those movements, as you can use the second Row to get back in control once again. Feel free to scale the rep scheme as needed, or do your best to work through as much as possible before the cap.