CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

3 Rounds

5 Scap Pull Ups

10 Air Squats

:10 HS Hold (wall or freestanding)

Get Fit

Min 25 – 45

10 Rounds for Time (Time ↓ Shorter is Better)

30′ Handstand Walk (15′ out and back)

10 Front Squats #95/65

10 Pull Ups

20 Minute Cap
-Each movement is designed to be done in smooth UB sets for all 10 rounds. The HS Walk should be 15′ out and back – and if you’re becoming quite skilled, throwing in a 180 degree pirouette instead of kicking down at the halfway point would be a good thing to add in today. The rounds in this workout are not

unreasonable on the :90 for a while, but rounds shouldn’t exceed far beyond 2:00 even at your slowest. Modify weights or rep schemes as needed. Try to pace this strategically from start to finish.