Announcements

Afternooners: Be on the lookout for Coach Erica’s classes this week and on! I’m sure you won’t want to miss out!

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

5 Rounds

:30 On / :30 Off

Row for Calories

Increase output each round

then

3 Rounds

10 Lateral Hops Over Rower

10 Air Squats

Get Fit

Min 25 – 50

E5MOM x 5 (5 Rounds for time ↓ shorter is better)

15/12 Calorie Row

25 Wallballs #20/14

12 Lateral Burpees over Rower
The volume is not crazy for a 25 minute piece at all. This means we want you to push hard all 5 intervals. A really solid effort could lead to 2:30 on / 2:30 off – or at worst it should be 3:00 on / 2:00 off. If you find that you have less than :90 rest in any round, chop the rep scheme way back in future rounds.

Scoring: record your time for each round