CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Slow Row

Then

3 Rounds

4 Inchworm + Push Up

4 PVC Pass Through

4 PVC Muscle Snatch

4 PVC Overhead Squat

Get Fit

Min 18 – 30

3 Rounds for Time (Time)

30/24 Calorie Row

20 Double KB Squats #53/35

12 Minute Time Cap
This is a straight through finisher, no rest. Set a goal for yourself of either a Cal/hr to hold on the Row all three times, or maybe UB KB Squats, or maybe both!

KBs can rest on the shoulder, or top of back, or any way you find most comfortable. You can also grab a pair of DBs if there are not enough KBs to go around.

Get Strong

Min 40 – 56

Snatch (EMOM x 10 – 1 Rep
E2MOM x 3 – 1 Rep)

The bottom of your squat should be plenty warmed up, so focus on the shoulder mobility and stability while getting ready to start the Snatch EMOM. Start very light and gradually build across the 10 reps – you do not need to increase every rep. The last three reps of the session should be on the heavier side, and you’ll have extra time to rest and focus on those.