CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Steady Row

then

2 Rounds

20 Alt S-Leg V-Ups

4 Inch Worms

Get Fit

Min 20 – 32

For Time (Time)

60/45 Calorie Row

30 Toes to Bar

15 Wall Walks

12 Min Cap
-You need to think about setting yourself up for success on the wall in the last part of this workout. If you sprint through the Row and hang on for big UB sets of TTB, the Wall Walks will feel like you’re moving through mud. You want to pace the first two movements well below threshold -setting yourself up for your best chance to move quickly through the Wall Walks

Get Strong

Min 41 – 56

Front Squat (Every 2:30 x 6 – 3 Reps)

-First set should be lighter warm ups,

second and third – moderate in weight. The fourth, fifth, and sixth sets should be on the heavy side.