CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Min Bike/Row

-Then-

50 ft Walking Lunges w/ Torso Twist

50 ft Walking Lunges with OH Reach

50 ft S-KB Farmers Carry (50ft each side)

50 ft S-KB Front Rack Walk R&L

50 ft S-KB OH Walk R&L

15 KB Goblet Squats

Get Fit

Min 20 – 50

AMRAP x 30 (AMRAP – Rounds and Reps)

Buy-in: 1000m/800m Row

Then

20 V-Ups

200m Run

15/12 Calorie Bike

200m Run

75m Farmer Carry #53/35

200m Run

15/12 Calorie Bike

200m Run

30 Wall Balls #20/14

200m Run
A good goal is 2.5+ Rounds, everything should be able to be done UB – or close to it. The V-Ups may need a quick break or two depending on your capacity. There are a lot of transitions, which is a huge part of the workout! Try to keep that time to a minimum, and use the run if needed as “recovery” so you’re able to re- establish your rhythm on the movements when you come back in.

Remember, you only hit the Row once to start.