CrossFit Covalence – CrossFit

Warm-up

Min 0 – 12

200m Run

Plate Squat Warm Up

:30 Hold in the bottom- shift side to side 2x holding for about 5 sec.

3 Rounds

Raise out of bottom 1″ and Hold 3-5 sec. then back in the bottom

Raise to Parallel Hold 3-5 sec. then back to bottom Raise 3/4 way up Hold 3-5 sec. then back to bottom and stand.

Get Strong

Min 18 – 28

Back Squat (EMOM x 10 – 1 Rep)

Treat this like a solid primer and a continuation of your warm up through the first 3-4 reps. Build very gradually in hopes to hit something reasonably challenging by the final rep. The end goal is to make that wall ball feel like a beach ball in the workout to follow…

Get Fit

Min 36 – 56

For Time (Time)

Race to 120 Wall Balls

3:00 ON / 1:00 OFF

400m Run

Max Wall Balls #20/14

20 Min Cap (5 Rounds)
You have to earn your way to the Wall Ball with a Run buy-in.

Each 3:00 window kicks off with a Run, then with the remaining time you have left will be dedicated to accumulating WB reps. The workout ends when you reach 120 or 5 Rounds, whichever comes first. In order to finish in 5 rounds this means you need to avg at least 24 WB per round. If it is going to take you longer than 2:00 for the Run consider knocking back to distance to a 300. You will want to have at least a 1:00 or more to transition and accumulate reps