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

3 Rounds

4 Shuttle Runs

10 Reverse Lunges

5 Medball Cleans

Get Fit

Min 20 – 50

EMOM x 30 (AMRAP – Reps)

Min 1: 6 Shuttle Runs (25 ft D &B)

Min 2: Max Burpee Broad Jumps

Min 3: 6 Shuttle Runs

Min 4: Max Calorie Row

Min 5: 6 Shuttle Runs

Min 6: Max Farmers Carry

Min 7: 6 Shuttle Runs

Min 8: Max DB Front Rack Walking Lunges #50/35

Min 9: 6 Shuttle Runs

Min 10: Max Wall Balls #20/14
Notice there is no rest built in – and you’ll be going through these 10 stations 3 times.. This means you need to be very deliberate on your shuttle pace AND potentially modify the number of shuttles you do to stay in control.

The stations with “max reps” is more of an accumulation rather than an actual max effort. It would be better to hit a similar number of reps at that station all three times than it would be to fall off a cliff after the first round.

Be mindful of where you’re keeping your equipment for this workout. There will be a lot of running back and forth so be aware of your shuttle path and don’t trip over a wall ball or dumbbell.