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

E10MOM x 3 (Time)

40′ HS Walk

15 KB Swings #53/35

600m Run

15 KB Swings

20 KB Box Step Ups 24/20″
You should cap yourself at 8 minutes each round

to ensure a full 2 minute break before the next set.

HS Walks can be skill work if needed, up to 1:00

of practice per round. The Run is a bit of a reset

after the first two movements, but shouldn’t be

overly slow. After your second set of swings you’ll

finish the round with step ups – you can hold the

KB any way you like for that.

Scoring: Record your time to complete each round