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 23 – 53

Every 90″ x 20 (30 min) (Checkmark)

Rd 1. 16 Kroc Rows (8/side)

Rd 2. 16 A-Jumps

Rd 3. 20/16 Calories on Machine of Choice

Rd 4. Rest

Rotate movements on the :90
This will not be an easy piece, even with the “choose your own adventure” part built in.

The Kroc Rows should be HEAVY. It’s a supported S-Arm Row with the ability to add

some trunk twist for power and momentum. Think of it as loading a massive punch.

The A-Jumps are an Air Squat with plates or a small box between your feet, and at the top of the Squat you jump and land on the box/plates. Then you jump your feet off and descend into the bottom of the next rep. Scale high or target as needed, should be anywhere between 1″-16″ or so. Finally, end your round with a hard effort on the machine you enjoy the least. If you finish in in under :90, you get extra rest heading into the next round.

Here are some YouTube links for the exercises…