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

AMRAP x 30 (AMRAP – Rounds and Reps)

30/24 Calorie Bike

30 S-DB Push Press #50/35

2:00 Rest

30/24 Calorie Bike

30 Goblet Squats #50/35

2:00 Rest
Don’t underestimate this piece, the bike will start to get very “mental” – as in trying to convince you to go slower and slower, even when you don’t need to. The S-DB Push Press should be shared between both arms, and should be UB (don’t put it down). Enjoy your rest, as it’s just enough to get your heart rate back in control before the next effort on the bike or any other machine of your choice. You can also pair up with someone who has a different machine, and alternate couplets with them – Bike on one, row or ski on the other.

Scoring: 1 round = all the reps completed through the last rep of goblet squats.