CrossFit Covalence – CrossFit

Warm-up

Min 0 – 12

3 Rounds

:30 Row- Increasing Pace each round

10 Push Ups

10 Ring Rows

then

warm up to working weight for bench press

Get Fit

Min 20 – 38

5 Rounds for Time – SOLO (Time)

10/8 Calorie Row

10 Chest to Bar Pull Ups

10 DB Front Rack Lunges #50/35s

1:00 Rest

18 Min Cap
I would like to see rounds stay sub 2:00 from start to finish. The CTB/PU should be UB for as long as possible, with two quick sets later on being acceptable. DB FR Lunge can be in place, either forward or reverse. If your setup has enough space and you want to do walking Lunges, it’s about 25-30′ depending on how long your legs are. Treat these rounds like intervals! Hit them hard.

AMRAP x 18 – PARTNERS (AMRAP – Rounds and Reps)

Alternate full rounds

8/6 Calorie Row

8 Chest to Bar Pull Ups

8 DB Front Rack Lunges #50/35s
Take turns with a partner completing full rounds, these rounds should not exceed 2:00 at any point and should be a lot faster early on. Make sure both are set up for success with modifications as needed.

Get Strong

Min 45 – 57

Bench Press (Every 90″ x 8 – 2 Reps)

Warm up with the barbell really well – Start at a moderate weight for 6 and very gradually build across the full 8 sets. Benching on the :90 is not a lot of rest, so keep weights and increases reasonable!