CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Front Squats 10 Push Press Get Fit Min 18 – 24 For Time (Time) 400m Run 21 Hang Squat Clean & Jerks #135/95 6 Minute CapThis workout should be looked at as a sprint/ primer for the lifting session to follow. Run...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow on Machine of Choice then 3 Rounds :20 Squat Hold into 10 Alt Lunges Get Strong Min 20 – 35 Back Squat (EMOM x 5 – 2 Reps Then Evert 2:30 x 4 – 2 Reps) We are Squatting first today! Use that...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 200/175m Row 12 Alternating DB Snatch Get Fit Min 20 – 38 For Time (Time) 1000/900m Row 21 Power Snatch #95/65 750/650m Row 15 Power Snatch #135/95 500/450m Row 9 Power Snatch #165/115 18 Minute Time CapSome of those Snatch weights will get out of...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 50 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30...Read More
