CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

10 Jumping Jacks

20 High Knees

5 Up Downs

10 Jumping Lunges

-Then3 Rounds

10/side Banded Lateral Walks

8 Box Step Ups

20’/arm 90/90 Bottoms Up KB Carry

Get Fit

Min 20 – 34

For Time – SOLO (Time)

50/40 Calorie Row

40 S-DB OH Walking Lunge Steps #50/35

30 S-DB Burpee Box Step Overs 24/20″ #50/35

14 Min Cap
This looks short on paper, but it’s likely way more of a grind than most of you might think. I would encourage some restraint on the first Row effort, as the 40 OH Lunges are going to keep your heart rate up – and there’s not a lot you can do about it, just try to keep a steady pace. The DBBBSO require a bit of practice and footwork efficiency.

AMRAP x 16 – PARTNERS (AMRAP – Rounds and Reps)

12/9 Calorie Row

12 S-DB OH Walking Lunge Steps #50/35

6 S-DB Burpee Box Step Overs 24/20″ #50/35
Alternate complete movements with your partner.

P1 Rows, P2 OH WL, P1 Burpee Step Overs, P2 Rows, etc

Get Strong

Min 44 – 56

Front Squat (12 Minutes to establish a heavy single)

Your squat will be quite primed after the metcon, allowing you a ton of time to build and rest between efforts. You should hit at least 3-4 heavy singles during the top end of this.