CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Steady on any Machine

then

2 Rounds

15 RDLs

50 Singles Unders

Get Fit

Min 20 – 32

For Time (Time)

60/50 Calorie Row or Ski

40 Deadlift #185/125

200 Double Unders

12 Min Cap
-This is straight through, so you have to give the Row/Ski a good effort from the start. If you have the option to Ski take it, you just got to Row on Wednesday, though both days volume are inconsequential. The DL should be outside the legs, but if your positioning is not great and you prefer to go sump style, that’s okay as a backup plan. Double Unders

should be done in big chunks, go for a big UB set to open up.

Get Strong

Min 44 – 56

Deficit Deadlift (E2MOM x 6 – 5 Reps)

Choose a plate to stand on between 1-3″, depending on your height and confidence with the movement.
First two sets should be light

with a slight tempo back to the floor. The

second two can be a bit more of a challenge

as long as things are still feeling good.