CrossFit Covalence – CrossFit

Warm 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

400m Run

then

3 Rounds

8 KB RDLs

16 Mountain Climbers

32 Single Unders

Get Fit

Min 25 – 47

AMRAP x 22 (AMRAP – Rounds and Reps)

Climb the Ladder

10 Ab Mat Sit Ups

10 KB Swings #53/35

20 Double Unders

1:00 Rest

15 Ab Mat Sit Ups

15 KB Swings #53/35

30 Double Unders

1:00 Rest

20 Ab Mat Sit Ups

20 KB Swings #53/35

40 Double Unders

1:00 Rest

Reps Increase…

25/25/50/1:00

30/30/60/1:00, etc..
The short rests after each round are just to get you back in control if you feel like you’ve held on too long to any movement. The KB should be something you can easily swing for double digits sets each time you pick it up.