CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
2 Rounds
25′ Flat Back Bear Crawl
10 Banded Good Mornings
25′ Flat Back Backwards Bear Crawl
10 Banded Deadlifts
-Then
200m Run
Warm-Up Deadlift to starting weight for the 5RM
Get Fit
Min 22 – 52
30 Minute Running Clock (Time)
1000m – 800m – 600m Run
10 – 8 – 6 Wall Walks
– Straight into:
Establish a 5RM Deadlift in remaining time
This workout flows like: 1000m run, 10 wall walks, 800m run, 8 wall walks, 600m run, 6 wall walks THEN into the 5rm Deadlift.
This is 1.5 miles of running with 24 total Wall Walks.
You should have enough time on the run to allow your shoulders to recover and crush through the wall walks when you get back in the gym! For the 5RM Deadlift, you should have no less than 10 minutes. You can use an every 2:00 clock to get your 5 sets in, if needed.
You want at least 3 out of the 5 sets to be good working weight. Focus on your form today, especially under all the fatigue.
Scoring: time to complete run/wall walks