CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

:90 Steady on Machine of Choice

:30 KB RDL (R2 Russian Swing, R3 American Swing)

Get Fit

Min 20 – 36

E4MOM x 4 (4 Rounds for time)

25 KB Swings #53/35

25/20 Calorie Row, Bike, or Ski
Use a KB weight you can complete 25 reps with in 1-2 sets each round. Swings should be “American” style with the bottom of the bell pointing STRAIGHT UP and arms fully extended. You should have close to a minute (or more) rest on your first interval, if you don’t think that will happen, scale the reps or KB weight back.

Get Strong

Min 45 -55

Bulgarian Split Squat (E2MOM x 5 – 12 Reps (6/side))

Single leg squat with opposite leg positioned behind hip and fixed (on a bench)
Hold DBs as farmers hold. 2:00 is not a lot of time for 6 on each leg, but you should still grab a challenging weight and expect some leg burn!

Same weight across all sets.