CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Machine of Choice

-Then3 Rounds

3 Inchworm + 10 Shoulder Taps

10 Banded Pull Aparts

10/side Banded Lateral Walks

Get Fit

Min 20 – 30

AMRAP x 10 (AMRAP – Rounds and Reps)

60 Double Unders

20 Wall Balls #20/14

3 Thrusters #155/105
10 minutes is a relatively quick AMRAP so test your limits and go for bigger sets on the Double Unders and Wall Balls. The Thrusters should be at a tough wieight but something that can be done UB. Completing four rounds of this would be solid, but can anyone go 5+ rounds?

Get Strong

Min 38 – 58

Back Squat (20 minutes to complete 5 x 5
Increase weight across sets)

Classic 5×5. First set is a working, heavy set. Get your warm up sets done before you count your first set of five. Gradually build up to a solid, challenging final set of 5.