CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Row

:45 Easy – :15 Hard

:30 Easy – :30 Hard

:15 Easy – :45 Hard

-Then-

3 Rounds

10 ‘Y’ Raises (2.5# plates)

10 Face Pulls

5 Inch Worms into extended Plank

Get Fit

Min 20 – 34

2 Rounds for Time (Time)

500m/450m Row

80′ HS Walk

500m/450m Row

8 Wall Walks

14 Min Cap
For those confident on their hands, you can move through this as a tough conditioning piece. Others might be using the Row as steady state work and recover while focusing on improving their HS skills. HS Walk will be done in 20′ segments. If you’re good on your hands, throw in some pirouette work and try to keep it as UB as possible. Others may welcome the quick kick down to gather yourself for the next section. If we don’t quite have HSW some options to work with are: :40s Handstand Hold, 40 Wall Facing Shoulder Taps, or 80′ Flatback Bear Crawls (20′ forward/20′ backwards).

Get Strong

Min 44 – 56

Push Press (Every 90″ x 8 – 3 Reps)

Start light and build gradually, no need to find a true 3RM today. Focus extra on timing and positions- upright torso, weight through the middle of the feet, straight up and down in the dip/drive, full, aggressive hip extension before the press.