CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run or 1:00 on Machine

then

20 S-Leg V-Ups

20 Empty Bar Push Press

10 V-Ups

10 Push Jerk w/ pause in receiving position

Get Fit

Min 20 – 32

8 Rounds (Time)

8 T2B

8 S2OH #135/95

12 Minute Cap
You need to average better than :90 per round to finish, and we want you to finish.

On the TTB 1-2 quick sets is fine. If those are challenging, Alternating S-Leg TTB, Knees to Elbows, or Knee Raises are solid alternatives to keep you moving.

The S2OH weight should allow UB sets for at least the first 4 rounds

Get Strong

Min 42 – 56

Push Jerk (Every 90 seconds…
3 Rounds @ 3 reps
3 Rounds @ 2 reps
3 Rounds @ 1 rep)

The triples should start light and be at a reasonable working weight by the 4th set. The doubles and singles should all take full focus and effort to complete them and continue to move well