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

50 Single Unders

15 Medball Front Squats

Get Fit

Min 22 – 52

E10MOM x 3 (3 Rounds for time ↓ shorter is better)

100 Double Unders

40 Wall Balls #20/14

30 Box Jumps 20″

100m Farmers Carry
DU, WB, and BJ should take less than 2:00 each per round. If any of those movements are sticking points for you, scale back as needed. The Farmer’s Carry is where you can bring a bit more challenge by going as heavy as you want for the 100m. You should be able to at least make it the first 50m UB with the weight you choose. Try to earn at least 2:00 rest at the end of each round for a quick reset.

Scoring: Record your time to complete each round