CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Walking Lunges

25′ Bear Crawl

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds

50 Single Unders

10 KB Taters

Get Fit

Min 22 – 50

Running Clock (Time)

AMRAP x 3

30 Double Unders

15 KB Swings #53/35

2:00 Rest

AMRAP x 3

15 KB Swings

15 Goblet Squats

2:00 Rest

AMRAP x 3

15 Goblet Squats

15 V-Ups

2:00 Rest

AMRAP x 3

15 V-Ups

15 KB Snatch

2:00 Rest

For Time

60 Double Unders

30 KB Swings

30 Goblet Squats

30 V-Ups

30 KB Snatch
The “RX” is 53/35 on the KB, but it’s more important that you choose a weight you can use for all three movements. The KB Snatch being the most challenging for many and needed the most focus on skill.