CrossFit Covalence – CrossFit

Warm Up

Up Min 0-15

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds

:30 Bike

:30 Burpees

:30 Plank Hold

Get Fit

Min 22 – 47

5 Rounds for Max Reps (AMRAP – Reps)

1:00 Bike For Calories

1:00 Burpees to Plate

1:00 Sit Ups

1:00 Renegade Rows #50/35s

1:00 Rest
-You can’t get away with any kind of sprinting here, each movement will compound on to the next each round. Open up with a “working pace” on the bike that won’t ruin the rest of the round, then chip away on the other movements with an efficiency that allows you to just keep moving. That might mean stepping on Burpees, Ab Mat or other variation of Sit Ups.

The Renegade Row today is going to be from a Plank Position on DBs, R-Arm Row, L-Arm Row, Push Up = 1 rep.

This workout is easy to share equipment on if needed, just start athletes on different movements.

Scoring: all reps combined across all rounds