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 20 – 50

EMOM x 30 (AMRAP – Reps)

30″ ON, 30″ OFF

Min 1: Max Burpees

Min 2: Box Jumps 20″

Min 3: Ab Mat Sit Ups

Min 4: 15′ Shuttle Runs

Min 5: Alternating Jumping Lunges

Min 6: Full Rest
High intensity body weight intervals. Try to keep track of your score for each individual movement, and match it from round to round.

Burpees are old school standards with a slight

jump and hands over head at the top with full extension.

Box Jumps are short for all on purpose to have the cycle rate be fast. Most

should step down from the box.

The Shuttle Runs should be a fast 15′ out and back, with a focus on crisp turns for as long as possible.

Score: Total Reps combined across all rounds