CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

12 V-Ups

12 Lunges

Get Fit

Min 20 – 30

AMRAP x 10 (AMRAP – Rounds and Reps)

15 Toes to Bar

100m Run (or 5 Shuttles 25′ down and back)

15 DB Box Step Overs 24/20″ #50/35s

100m Run
-This is on the shorter side of workouts, so your willingness to push the intensity a bit should be high. The

way you make this intense is by completing the sets of 15 in 1-2 efforts each time. The Runs are there as spacers to save the grip and help keep your heart rate managed. Focus on movement efficiency in terms of

consistent TTBs and solid footwork on the Step Overs.

Get Strong

Min 40 – 55

Seated Overhead Press (Every 2:30 x 6 – 5 Reps)

-Set up a low rack and complete sets of 7 reps while sitting on a bench or box. This should help take away a

bit of the “lean back” or over arch of the lower back and keep your press more vertical. The weights can fluctuate as needed, but should remain challenging for the last couple of each set!