CrossFit – Thu, Sep 18

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

AMRAP x 30 (AMRAP – Rounds and Reps)

200m Run

12 DB Romanian DL

12 Box Jumps 30/24″

12 Alt Renegade Rows

1:00 Rest
This is a very “steady state” type of piece. The Runs should be smooth and comfortable to kick off each round. The RDLs should have a bit of slower tempo on the way down, but you can stand up forcefully. Grab any pair of DBs that allows you to complete both the RDLs and Rows UB. The Box Jumps should be slightly higher than you’re used to, one jump at a time with a step or hand assisted hop down between reps. The Renegade Rows should be alternating with a wide foot base at the top of a push up plank throughout.