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 22 – 52

E2MOM x 15 (Checkmark)

Rd 1. 16 Reverse Deficit Lunges (8/side)

Rd 2. 16 Kroc Rows (8/arm)

Rd 3. 10 Dips + :15 Hold
You’re doing 5 rounds of this triplet.

The Deficit Lunges will have you starting by standing on a plate (height is your choice 1-5″). Step back off the plate and Lunge your knee to the ground, then step back up on to the plate to finish, alternating legs.

The Kroc Row is a dynamic bench/box supported S-Arm DB Row. It’s designed to be quite heavy as you can use the twist of the torso as added momentum.

Dips can be fixed or on rings, but should be mostly strict if possible. At the top of the last dip hold the lockout for about :15.