CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Steady on Bike/Machine

then

10 Kang Squats w/ :02 Bottom Hold

10 Glute Bridges

10 Superman

10 Medball Front Squats

then

Medball Clean Practice (use to initiate each WB set during metcon)

Get Fit

Min 20 – 45

For Time (Time)

Sprint to 250/220 Total Reps

1:00 Wall Balls #20/14

2:00 Calorie Bike

2:00 Rest

25 Min Cap (5 Rounds)
This is not an automatic finish for most. You’ll have to be willing to push the Bike (or other machine) enough to earn some Calories early on. Once the fatigue sets in later on, it will be hard to keep a meaningful pace on the machine – and may cause you to break the WB more than you think. If you can’t finish the reps in 5 rounds, your score if your total reps completed.

If you don’t finish all 250/220 reps within the time cap, for every rep not completed add one second to 25:00

Cash Out

Min 50 – 55

Strict Pull Ups (Max Reps)

Complete as many strict pull ups as you can. You can do a paced single style or big sets and see what happens. Just do as many as you can in five minutes.