CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2 Rounds

200m Run

16 S-Leg V-Ups

50 Single Under or Skips

Get Fit

Min 20 – 35

3 Rounds for Time (Time)

400m Run

21 T2B

100 Double Unders

15 Minute Cap
Bodyweight only in the workout today, that means you have the ability to push the pace and take chances a bit more than normal. The top athletes will attempt to stay UB from start to finish. Having said that, there’s no harm in breaking up the TTB into 2-4 quick sets to stay in control, just minimize rest between sets. The Double Unders should be done in less than 2:00 per round, and hopefully closer to 1:00-1:15 or so. Make a goal for all three movements (run pace, TTB sets, and DU sets) and try to stick to it!

Get Strong

Min 42 – 57

Back Squat (E3MOM x 5 – 5 Reps)

Closing out the session with a 5×5 Back Squat, first two sets should be moderate-heavy, 3 & 4 should be actually heavy, and 5 should be a swing at something you might not have hit before if possible…