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

2 Rounds

9 Calorie Bike

12 Box Jumps

15 Air Squats

Get Fit

Min 20 – 55

For Time (Time)

2:00 ON / 1:00 OFF until completion

60-40-20

Wall Balls #20/14

Box Jumps 24/20″

Bike Calories*

35 Min Cap (12 Rounds)
You’ll get as far as you can on the WB (and maybe into the BJ in the first 2:00). Then you’ll take a full min rest, before picking up where you left off. Continue on in that format until you finish the full 120 reps of each movement (or time cap).

*Woman’s cals can be 40-30-20.