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

AMRAP x 30 (AMRAP – Rounds and Reps)

10 Strict Pull Ups

25 Double Unders

15 Push Ups on DBs

25 Double Unders

20 DB Front Squats

25 Double Unders

1:00 Rest
Depending on your level of fitness and how hard you choose to push today, you’ll likely finish somewhere between 4 and 6 rounds.

Pull Ups can be standard or Chin Ups or a mix of both. The reps should be done in 1-3 sets per round.

Push Ups on DBs create a small deficit for your chest to get below your hands, and also keeps your elbows from flaring outward.

Use the same DBs for the Squats which should be completed in 1-2 smooth sets per round. Choose your own weight.

As a reference, Double DBs:

Rx = #35/20

Rx+ = #50/35

The DU are thrown in as a way to space out bigger sets of movements that will become more challenging in later rounds.