CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

3 Rounds

4 Inchworm + Spiderman (R+L=1)

16 Static Bear Crawl Shoulder Taps

8/leg Russian Step Ups

Get Fit

Min 20 – 36

E4MOM x 4 (4 Rounds for time)

200m Run

20 S-DB Box Step Overs 24/20″ #50/35

50′ Handstand Walk (25′ out and back)
If you don’t treat these intervals with a bit of urgency you won’t earn much rest at all. Get those runs done in :60 or less, UB Step Overs if possible, then take a moment for composure to try and keep the HS Walks to 1-2 breaks at most. Most of you should kick down after each 25′ distance.

If we don’t have HS Walks sub for 5 Wall Walks.

Scoring: time to complete each round

Get Strong

Min 46 – 56

Seated Overhead Press (E2MOM x 5
10 – 8 – 6 – 4 – 2)

Seated Strict Press will make sure there is no use of the legs at all to initiate the reps. It can also help by taking the need for maximum midline stability out of the equation by resting on the box. Use a barbell and take the bar out of the rack as normal.