CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

100m Run

10 Air Squats

:20 Dead Hang

100m Run

10 Front Squats

:15 Kip Swings

100m Run

10 OHS

10 Kipping Pull Ups

Get Fit

Min 22 – 30

For Time (Time)

21 – 15 – 9

OHS #135/95

C2B

8 Min Cap
Choose an OHS weight you believe you can maintain UB sets with. Since you won’t have anywhere to recover, this might need to be lighter than you think.

The CTB can be 1-3 sets for the 21 then 1-2 the rest of the way. The CTB can be scaled back to regular Pull Ups to prioritize intensity before the workout starts (don’t switch half way because you got tired).

Cash Out

AMRAP x 10 (AMRAP – Reps)

9/6 Echo Bike Calories

1 Max Set of Push Ups
These should be aggressive sets of Push Ups, though a bit shy of failure. The rest from the Bike (or other machine) will be short – so expect the reps to drop from set to set. The most important thing is the integrity of the movements including ROM.