CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Row 500m/400m

25′ Long Step Lunges

25′ Straight Leg Bear Crawl

25′ Lateral Lunges

25′ Pogo Hops

25′ Inchworm to Extended Plank

25′ High Knees

25′ Broad Jump

Get Fit

Min 20 – 30

For Time (Time)

12 – 9 – 6 – 3

Wall Walks

Burpee Box Jump Overs 24/20″

10 Min Cap
Push the pace on the bigger sets of WW early on. Hold yourself to a competitive standard of a 10″ mark and start/finish line. Also make sure that first hand doesn’t leave early. The BBJO if done with focus, can become a place to get back in control heart rate wise. Step off the box each rep.

***If the WW volume is going to hold you back try 9-6-3-1

Get Strong

Min 43 – 55

Front Rack Lunge (12 Minutes to complete:
10 – 10 – 10 – 10
*10 steps per leg*)

If class size allows, this should be WALKING. Second option will be stationary forward lunges.

Load the barbell to the point that each set is challenging, but that the steps are still one smooth motion. There should be no bouncing the knee or stutter steps coming out of the bottom.