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

10 Horizontal Ring Rows

10 Kipping Knee Tucks

Get Fit

Min 22 – 52

6 Rounds for Max Reps (AMRAP – Reps)

3:00 ON / 2:00 OFF

1,000m / 900m Bike

Max Strict Pull Ups / T2B
Alternate rounds between the Pull Ups and TTB. If you can’t hit a minimum of 5 reps (of either) fresh, modify or add assistance as needed to get some challenging reps in.

The Bike/machine should be about 2:00 of work each round . If you’re not sure about distance conversions or scaling on other machines, just go for the 2:00 with a solid effort then move to the gymnastics.