CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

15 Calorie Row

20 Lateral Hops Over Rower

then

2 Rounds

10 Push Ups

10 Alternating Jumping Split Squats

Get Fit

Min 20 – 40

AMRAP x 20 (AMRAP – Rounds and Reps)

150 Double Unders

50/40 Calorie Row

40 Push Ups

30 Front Rack Lunges #95/65
-Most athletes should plan to get through two rounds, then battle to see how far they can make it into a third.

The best of the best should be planning for 3+. Put a big emphasis on your Push Up quality/ROM today. Sometimes it makes sense to switch to Hand Release reps to avoid cheating yourself out of the bottom position. Lunges are in place and should be done in 1-2 sets, choose weight accordingly.

Get Strong

Min 47 – 57

Bench Press (Every 2:30 x 4
10 Reps)

-The Bench Press should start at a moderate weight, and be at “working weights” by the 2nd set. Build up to the 4th and final set and take a shot at something challenging enough that you’ll want a spotter…