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

2:00 Steady on Row

then

3 Rounds

8 Air Squats

8 Lunges

4 Push Ups w/ Pause in bottom and top

Get Fit

Min 25 – 50

AMRAP x 25 (AMRAP – Rounds and Reps)

60 Medball Lunges #20/14

40/32 Calorie Row

60 Push Ups

40/32 Calorie Row

60 Wall Balls #20/14

40/32 Calorie Row
2 Rounds is a respectable goal for today. Push Ups might be a limiting factor for many, which is why training them in full ROM with solid positions will be important. Modify the style as needed to avoid complete failure, but not the ROM. Choose a medball that allows you to Lunge and WB in big chunks of reps.