CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

3/leg Spider-man Lunges

10 Prisoner Good Mornings

10 Banded Scap Push Ups

Get Strong

Min 20 – 32

Front Squat (E2MOM x 6 – 5 Reps)

Start with a weight that allows you to increase slightly each set, finishing at a 5RM for the day. It doesn’t need to be a true max, but we are using this to prime some power in the legs for the pieces to follow…

Get Fit

Min 44 – 54

AMRAP x 10 (AMRAP – Rounds and Reps)

10 Front Rack Walking Lunge Step #95/65

10 Hang Squat Cleans #95/65

10 T2B
Light and grippy, but don’t shy away from the bigger sets. You only have 10 minutes to get as far as possible so be willing to take chances on this one! On the HSC, being efficient with the barbell is key. Learn how to pull yourself under the bar quick to avoid extra distance the bar needs to travel on each rep.