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)

Get Fit

Min 25 – 50

E5MOM x 5 (Time)

9 Handstand Push Ups*

15/12 Calorie Bike

21 KB Swings #53/35
The HSPU is a bit of a “choose your own adventure” today. Both Strict or Kipping are on the table (or a mix of both) for the 9 reps. You could start with strict and switch to a kip to finish the set – or just stick with one or the other. You could also do HS Negatives or Box/Pike HSPU. Coming off the HS work you should be able to push the bike a bit – think moderate interval type effort. The KB Swings should be 1-2 sets that will certainly spike the heart rate bringing you straight into your rest period – which should be 1:00 or more.

Score is your slowest round.