CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

10 Push Ups

10 Beat Swings

10 Reverse Lunge Steps

Get Fit

Min 20 – 32

2026 CF Games Age Group Workout 3 (Time)

For Time

45 Pull Ups

20 Double DB Box Step Overs #50/35, 24/20″

35 C2B

20 Double DB BSOs

25 Bar Muscle Ups

20 Double DB BSOs

12 Minute Cap
This will be a sprint and to try and get as far into it as possible.

Scoring: Time if you complete it

12:00 + 1 second for every rep leftover if you didn’t finish

Get Strong

Min 42 – 52

Front Rack Lunge (E3MOM x 3 – 10 Reps)

You did so many heavy step ups already so your legs will be very warmed up for this one.

5 reps/leg. Use barbell or your DBs for your lunges. You can do them stationary or walking, up to you.