CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3:00 Slow on Machine of Choice then

3 Rounds

:20 Squat Hold

into

10 Alt Lunges

Get Strong

Min 20 – 35

Back Squat (EMOM x 5 – 2 Reps
Then
Evert 2:30 x 4 – 2 Reps)

We are Squatting first today! Use that EMOM as an extended warm up and start towards your build to the 4 heavy sets at the end . Set yourself up for success by focusing on speed out of the bottom.

Get Fit

Min 44 – 56

3 Rounds for Time – SOLO (Time)

20 Alternating Pistols (or Lunges)

15 Back Squats #135/95

10 Strict Pull Ups

12 Min Cap
It’s not overly common that we have Back Squats in workouts, but they provide an element of a “grind”. This is due to the fact that you can just hang out with the bar on your back for a longer period of time, hopefully until all 15 reps are done each round. Barbell should come from floor in metcon. Make the Strict PU challenging by using as little assistance as possible (or completing in bigger UB sets)

AMRAP x 12 – PARTNER (AMRAP – Rounds and Reps)

10 Alt Pistols (or Lunges)

8 Back Squats #135/95

6 Strict Pull Ups
Alternate full rounds. Move quickly to keep each round under 90 seconds.