CrossFit Covalence – CrossFit

Warm Up

Min 0-12

1:30 Bike – increase pace every :30s

3 Rounds

8 Up Downs over Line

8/6 Hand Release Push Ups

8 Banded Straight Arm Pushdowns

Get Fit

Min 20 – 32

3 Rounds for Time (Time)

24 Box Jump Overs 24/20″

16/12 Calorie Echo Bike

8 Bar Muscle Ups

12 Min Cap
What a way to kick off the week – a little bit of a

burner, but with low overall volume and load. If

you’re feeling good you can try to push a pace a

little beyond your comfort zone, or feel free to slow

it down and just move for quality up until the cap

Get Strong

Min 40 – 55

Back Squat (E3MOM x 15
200m Run + 3 Back Squats)

A double conditioning day with some added strength – this one is about steady cruising on the run and then hit your 5×3 Back Squats. Start at a working weight and then build as you go. Runs should be between :45-1:15, leaving you time to gather yourself then hit your set of Squats each round. You should probably quit the squats around 2:45 to get yourself set up for the next round. Build that weight across each round as you are able.