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

Running Clock (AMRAP – Reps)

0:00 – 15:00

“Annie”

50-40-30-20-10

Double Unders

Ab-mat Sit Ups

15:00 – 30:00

AMRAP x 15

5 Calorie Row

5 Push Ups

Reps increase

10/10, 15/15, 20/20, etc
-Push the pace on Annie, treating like the standalone benchmark Girl WOD that it is.

Most should finish in around 10 or less minutes, giving about 5 minutes rest before the longer AMRAP to follow.

Scoring: just count the reps for the AMRAP only.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Enter your time here