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

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Happy NYE! Let’s end 2025 with one hell of a workout!

The 30 minute cap is doable for many, but if you want to be sure you make it, grab a lighter ball than you think or lower the box height. Try to keep the volume intact the best you can.

A good reference point for the WB weight for this workout should be “can you do 30 reps unbroken at this weight?” If you can’t, we may want to decrease the weight.

This is over a mile of running, Karen and 150 Box Jumps so your legs will be absolutely toasted after this one.