CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

:45 Row- Increase effort each round

:45 Plank

-Then-

15 Push Ups

Get Fit

Min 18 – 38

For Time – SOLO (Time)

60 Push Ups

80/60 Calorie Row

60 Burpee Box Jump Overs 24/20″

20 Min Cap
Grindy piece today. Set yourself up for success on the push ups and break early and often to keep moving. Settle into a decent pace on the row, so when you’re down you can immediately move into the best part of the workout…burpees.

Your shoulders will be pre-fatigued from the push ups so find a technique to keep you moving. Can do facing or lateral.

AMRAP x 20 – PARTNER (AMRAP – Rounds and Reps)

50 Push Ups

50 Calorie Row

50 Burpee Box Jump Overs 24/20″

50 Calorie Row
One athlete works at a time, share reps any way – go hard when it’s your turn… Goal would be to get deep into the second round at a minimum. Those of you who are good at these movements will get into round 3.

Cash Out

Min 49 – 54

L-Sit (Accumulate Time in an L-Sit Hold)

Can do any variation…between boxes, rings, hanging, on the floor.