CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

10 Lunge Steps w/ trunk twist at bottom

10 Medball Cleans

Get Fit

Min 24 – 48

For Time – SOLO (AMRAP – Rounds and Reps)

400m Run

20 Wall Balls #20/14 to a 10′ target

400m/35, 400m/50, 400m/65, 400m/80

24 Min Cap
-Don’t do the math.. Okay, I’ll do it for you, it’s 250 Wall Balls. Most athletes will be completing a 24 Min AMRAP – that’s fine!

I’ve said this for over a decade, the WB should become very similar to a monostructural type movement – like a stroke on the rower, efficient and repeatable. If the 250 number scares you to death, grab a lighter ball and try to keep the volume in tact. You can even just attack this in sets of 10 the entire way if needed. Embrace the squatting volume

today.

AMRAP x 24 – PARTNERS (AMRAP – Rounds and Reps)

400m Run

20 Wall Balls #20/14 to a 10′ target

400m/35, 400m/50, 400m/65, 400m/80, 400m/95, 400m/110
Run together, split the Wall Balls any way – one works at a time on the WB.