CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Row

:45 Easy / :15 Fast

:30 Easy / :30 Fast

:15 Easy / :45 Fast

2:00 Rest

Tabata (12 total rounds)

:20 on / :10 off

RD1: Up Downs

RD2: Jumps Over Rower

RD3: Rope Hang or Bar Hang

RD4: KB Russian Swings (warm-up Weight)

Get Fit

Min 20 – 36

4 Rounds (Calories)

AMRAP x 2

14 Burpees over Rower

Max Calorie Row

Rest 2 minute
Don’t be a hero on the first round of Burpees, smooth and steady will keep you in the game for all 4 rounds. It would be very easy to blow up completely after round two and miss out on your ability to work hard on the last 2 rounds. If you’re looking for a place to push, it’s the Row. If the Burpees are going to take you longer than 1:00 scale back the volume to give you a solid 1:00 on the Rower.

Cash Out

Min 46 – 56

Max Reps (AMRAP – Reps)

2:00 MAX Rope Climbs

2:00 MAX KB Sumo Deadlift High Pulls #70/53
This is a one time through rep accumulation. Max Climbs in 2 min straight into Sumo DLHP for 2 min. This can be done waterfall style if there are not enough Ropes for class, hence the extra time built in for this 4 min finisher piece for the day. If you don’t need to run extra heats, use the time for RC foothold practice. For those not climbing the Rope, a good modification today would be Feet Elevated Ring Row, may need to have strategic breaks on these to make sure you are keeping good ROM.