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

For Time (Time)

1000m Run

20 Alternating S-Arm Devils Press #50/35

20 Box Jumps 24/20″

40/30 Push-Ups

50/40 Calorie Row

2:00 Rest

50/40 Calorie Row

40/30 Push Ups

20 Box Jumps 24/20″

20 Alternating S-Arm Devils Press #50/35

1000m Run

30 Min Cap
A Mirrored Chipper today, you may find one way

will be easier than the other due to the order of

exercises. Your goal will be to keep consistent

movement across your exercises, and your finish

times fairly similar. The S-Arm Devils Press is a

longer movement in general so keep that in mind.

Each half needs to be completed in 14 min or less

if you want to finish under the cap. Modify volume if

needed in order to do so.