CrossFit Covalence – CrossFit

Warm Up

Min 0-12

1:30 on Machine of Choice-increasing pace every :15s Then

4 Sets

4 Up Downs

4 Jumping Lunges

4 KB Taters

Get Fit

Min 18 – 34

4 Rounds (4 Rounds for reps)

2:00 ON / 2:00 OFF

100′ DB Lunge Steps #50/35s

Max Lateral Burpees Over DBs
Grab a pair of DBs (or even stay with bodyweight if needed) that allows you to go unbroken for the 100′. In the remaining time complete burpees back and forth over the pair of DBs. If you’re going BW only just do Burpees in place. These should be higher intensity intervals, so don’t hold back.

Scoring: Total burpees completed across all four rounds

Get Strong

Min 46 – 56

Hang Clean (Hang SQUAT Clean – EMOM x 10 – 2 Reps)

Start at a moderate weight and build ladder style across the 10 sets. On the lighter sets dial in your footwork and timing to make it more automatic on the heavier attempts. These should be drop and reset – not T&G today.