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

1:00 Row

:30 Hollow Hold

:30 Reverse Lunges

Get Fit

Min 24 – 54

AMRAP x 30 (AMRAP – Rounds & Reps)

20/16 Calorie Row

15 Ab-Mat Sit Ups

20 S-DB OH Lunge Step #50/35

1:00 Tall Plank (Push Up Position)
You should be shooting for 5+ rounds of this workout at a minimum. The Row should be consistent and smooth. Sit Ups 1-2 sets per round. The prefered Lunge is walking, but can be in place as well. Choose a DB that allows for 10 on one are before 10 on the other. The Plank hold is the top of a Push Up, but can be modified to forearm as well. Accumulate the full minute even if you have to break up the hold into smaller sections.