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 movement

Get Fit

Min 20 – 50

AMRAP x 30 (AMRAP – Rounds and Reps)

200m Run

16 Half Kneeling “Bottoms Up” Single KB Press #35/26 (8 per side)

1 minute Rest

200m Run

24 Goblet Split Squats #35/25 (12 per side)
A Bottoms Up KB Press is just like it sounds, hold the KB in one hand with the flat bottom of the KB pointing straight up to the ceiling in the front rack. It’s going to take a lot of balance and pressing tempo to stay in control of the KB to avoid letting it tip over. The Half Kneeling position should help – same side knee down on the floor. Maybe will need to go lighter that RX, a few will be able to go heavier.

The Split Squats are from the Lunge position on the floor, complete 12 reps in a row on one side without bringing the feet back together, then switch sides.