CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Dynamic WU:

25′ Walking Lunges

25′ High Knees

25′ Inch Worms

25′ Butt Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

Get Fit

Min 22 – 52

6 Rounds for Reps (Checkmark)

30 ON / :30 OFF

Alt S-DB Hang Clean & Jerk #50/35

Shuttle Runs (25′ out and back)

Bent Over Row #95/65

Stationary Dips (dip bar/box/ring)

S-KB Curls #53/35
Think of this as an upper body hypertrophy type day with aerobic elements added in.

On movements like the Row, Dips, and Curls, you don’t have to go fast to maximize reps. Just move steady across the :30, keeping technique and maximizing time under tension.

S-KB Curls: Hold with both hands and do a normal bicep curl