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 – 48

Alphabet Soup (Checkmark)

Every 7:00 x 4 Rounds

A. 200m Run

B. 30 Flutter Kicks

C. 6-10 Strict Pull Ups

D. 18/14 Calorie Bike (of choice)

E. 12-15 Barbell Curls (any weight)

R1: A,B,C,D,E

R2: E,D,C,B,A

R3: C,D,E,A,B

R4: B,A,E,D,C
-This should be a fun little piece today. Some simple movements mixed with a higher heart rate will make them tough, not to mention give you a good little pump.The switch up in order will give you a different feel on each round. You may find that some rounds will be harder than others depending on the surrounding exercises. Don’t think this is casual in terms of pace, you still need to complete in exercise in close to a minute to earn any meaningful rest between rounds. Also, if you don’t want to mix up the order – you don’t have to.