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 13 – Rest 4 – AMRAP x 13 (AMRAP – Rounds and Reps)

AMRAP x 13

2-4-6-8-10..etc

DB Box Step Overs #50/35

10-20-30-40.. etc

Crossover Single Unders

50’/side S-Arm DB Overhead Carry after each round #50/35

Rest 4:00

AMRAP x 13

2-4-6-8-10…etc

DB Push Press #50/35s

10/7 Calorie Bike

100′ DBL DB Front Rack Carry after each round #50/35s
DB movements should be smooth, can hold DB however you’d like for the step overs. Should be able to get at least the 10s on the PP before you have to break, If you need to drop the weight to do so – lets do it. If athletes are still working on the Crossover Singles you can modify the rep scheme or keep them at a set number for each round rather than increasing the volume. In the first AMRAP the DB OH Carry stays the same

distance every time. In the second AMRAP only the PP are increasing in reps.