CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

:30 on / :30 off

Row for Distance

Increase output each round

then

2 Rounds

10 DB RDLs

10 Mountain Climbers

10 S-DB OH Press (both hands on heads of DB)

10 Mountain Climbers

Get Fit

Min 25 – 50

E5MOM x 5 (Time)

30/24 Calorie Row

20 Alternating DB Snatch #50/35

10 Strict HSPU
The goal is to complete rounds in 3-4 minutes each time, leaving you some rest. Max time allotment breakdown should be 2:00 Row, 1:00 DB Snatch, 1:00 sHSPU, with transitions built in. If you know one or more of those movements will hold you up, modify the rep scheme (or weight) as needed! Typically, on sHSPU days we would not encourage kipping as an alternative, but today is an exception if the athlete is ready – as we don’t work on that skill too often.

Score is slowest round.