CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Tabata :20 ON / :10 OFF (4 Rounds each)

1. Row-0:10s off will just be a recovery row -Increase pace each round

2. Dead Hang- Active Bar Hang-Scap Pull Ups L-Sit Tuck Hold

3. Ring Rows

4. Tuck Ups

Get Fit

Min 20 – 50

AMRAP x 30 – SOLO (AMRAP – Rounds and Reps)

20 Clean and Jerk #135/95

20 Handstand Push Ups

20/15 Calorie Row

5 Rope Climbs
This longer piece is a great time to practice pacing. Take a look at the clock after round 1 and see if you can match that pace throughout. That would mean doing singles on the Clean and Jerks (or very small T&G sets) and staying consistent on the HSPU sets and rest time between Rope Climbs.

AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps)

30 Clean and Jerk #135/95

30 Handstand Push Ups

30/20 Calorie Row

8 Rope Climbs
Split reps anyway.