CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds:

5 Cat Cows

10/arm Quadruped Y Raises

5 Childs Pose to Frog Pose

Then

3 Rounds

20 Single Unders or Double Unders

:20 Handstand Hold

:20 Wall Sit + 5 Air Squats

Get Fit

Min 18 – 42

12 Rounds (Time)

20 ft Handstand Walk

25 Double Unders

10 Wall Balls #20/14

24 Min Cap
You have to average better than 2:00 per round to

finish under the cap, and those who have

confidence in all three movements will certainly be

set up to do that. All three movements should be

attempted UB, modify distance, reps, or weight as

needed to make it a possibility. 2 Wall Walks for the

20′ HSW will be a fine sub for today. There’s lots of

time to coach the DU and HS Walk. Take

advantage of the skill work time!

Get Strong

Min 48 – 56

Bench Press (EMOM x 8 – 3 Reps)

Work to a heavy triple. Focus on moving the bar as fast as possible.

The rounds will go quick. Don’t worry so much about the weight as you do the bar speed.