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

Running Clock (3 Rounds for time)

0:00 – 10:00

800/750m Row

then

3 Rounds

10 Barbell Bicep Curls #45/35

15 KB Sumo DLHP #53/35

From 10:00-20:00

800/750m Row

then

3 Rounds

10 Barbell Z-Press

15 Russian KB Swings

From 20:00-30:00

800/750m Row

then

3 Rounds

10 Lateral Bar Burpees

15 KB Taters
There is a lot going on in this piece. Each 10:00 window kicks off with a Row that should take less than 4:00 no matter what. The first part will be UB sets of 10 Barbell Curls and KB SDLHP – both will attack the arms. The second is seated Barbell Z-Press and Swings.

You can add weight to the bar between rounds if needed, but it won’t be much.

The last round has Taters, which is a swing into a

flip, catch, and squat.

(if you don’t feel comfortable slinging around a heavy KB, then do a Russian Swing into a Goblet Squat).

Record your time to complete each round