CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Dynamic W

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 16 – 44

AMRAP x 5 (AMRAP – Rounds and Reps)

AMRAP x 4

2:00 Rest

2 Push Press #95/65

2 Front Rack Lunges

2 Push Ups

2 Calorie Bike

Increase reps by 2 each round (2-4-6-8-etc)
The reps are starting small on this piece because we’re going to pick up where we leave off for each AMRAP. For example, after the first AMRAP, if you completed through the 8’s, on the second AMRAP, you will be starting from the 10s. The stimulus is going to change across AMRAPs as the sets get really large toward the fourth & fifth rounds… Plan your breaks on the barbell accordingly!

Scoring: Enter your rounds completed + leftover reps.

Ex: if you finish the round of 16 and do 10/18 Push Press, your score is 16+10

Cash Out

AMRAP x 5

12 Ab-Mat Sit Ups

12 V-Ups

30″ Plank (on elbows)