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 20 – 47

Metcon (Checkmark)

Every 3:00 for 12:00

15/10 Calorie Row

10 KB Horn Curls #53/35

100′ Suitcase Carry #53/35+ (Switch arms half way)

Rest 3:00

Every 3:00 for 12:00

15/10 Calorie Row

25′ HS Walk

16 Jumping Lunges/Split Squats
The row should take about :30-40s with some good effort. The KB curls are going to be tougher after rowing. Then the suitcase carry to fatigue the core before the row again. Make sure on the suitcase carry we are keeping an upright stance and not leaning to the opposite side. The KB should stay off the leg just as we do Farmers carries. You can also go heavier on the carry if you would like.

Then same thing on the second piece, :30s row, the HS Walk while breathing heavy will be a challenge for most. As soon as you finish the HS Walk get right into the jumping lunges which will create a nice burn in the legs after the bear crawls. Should have at least :90-1:00 of rest to help keep intensity up over the 8 Rounds.