CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Dynamic WU:

25′ Walking Lunges

25′ High Knees

25′ Inch Worms

25′ Butt Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

Get Fit

Min 25 – 55

E10MOM x 3 (3 Rounds for time)

1000/900m Row

100 Crossover Single Unders

25 S-DB Hang Clean and Jerk #50/35
Today is the perfect day to spend some time cleaning up your Rowing technique. MANY affiliate athletes don’t get coached or bother dialing in the finer points of a solid stroke. This leads to major inefficiency and wasted energy. Coaches, after the dynamic WU spend a good amount of time working with athletes on their positions, tempo, and how to use the monitor and damper correctly and to their advantage.

Spoiler alert, none of you should be Rowing anywhere near a 10 damper almost ever