CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

500m Row

then

2 Rounds

2 Inch Worms + Push Up

10 Barbell RDLs

10 Alternating S-Leg V-Ups

50 Single Unders

Get Fit

Min 25 – 50

AMRAP x 25 (AMRAP – Rounds & Reps)

500m/450m Row

5 Wall Walks

15 Deadlifts #225/155

20 V-Ups

75 Double Unders
-Rows should be around 2:00 per effort.

And the remaining movements should be roughly 3:30 total. Choose a DL weight that allows for sets of 15 in 1-2 efforts each time.