CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

10 Boot Strappers

10 DB Cossack Squats

10 Plank Down Dog to Up Dog

Get Fit

Min 20 – 38

For Time (Time)

2 Rounds

400m Run

15 Front Squats #155/105

3:00 Rest

2 Rounds

400m Run

30 Wall Balls #20/14

18 Minute Time Cap
Rowing is cool for this workout too, it’s cold as crap!

Give the Runs a solid effort, but not beyond the point in which you cannot complete your squats in 1-3 sets (both FS and WB). If you’re confident you can make that happen you can use the RX weight on both movements, if not scale it back. If the Run will hold you back modify the distance, try 300m instead. The 3:00 rest is only between couplets and not each round.

Get Strong

Min 46 – 56

Strict Press (E2MOM x 5 – 5 Reps)

5×5 on Barbell Strict Press

Start at a moderate weight and build. These should all be working weight sets. Tight midline, squeeze the legs to start and push nice and controlled up.