CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 easy, :40 moderate, :20 hard 4 Rounds 4 PVC Pass Through 4 PVC Cuban Press 4 PVC Kang Squat 4 PVC OHS Then Rope Climb Technique Get Fit Min 20 – 40 For Time (Time) 25 Box Jump Overs 24/20″ 21 Overhead Squats #95/65 6...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 6/leg Reverse Lunge with a reach 24 Pike Shoulder Taps 100m Run 24 Jumping Lunges 12 DB Strict Press 100m Run 25′ Walking Lunges 3 Negative Handstand Push ups Get Fit Min 20 – 36 For Time (Time) 400m Run 100′ DB Walking Lunges #50/35s...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 1000/900m Row 20 Lateral Burpees Over DBs 20...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata Bike :20 on/ :10 off then 3 Rounds 7 KB Sumo Deadlift 7 KB Russian Swing to High Pull 7 KB Pullovers then warm up Barbell and Bar Muscle Ups Get Fit Min 20 – 33 AMRAP x 5 – Rest 3 Min –...Read More
CrossFit Covalence – CrossFit Warm Up 20 Line Hops 10 DB Good Mornings 5/side DB Hip to Halo 20 Line Hops 10 steps/side DB Goblet Lateral Walks (without a band) 10 DB Strict Press 20 Line Hops 10 Light DB Snatch Don’t like this video? si=sOu2du1rer20S4Qe Get Fit Min 20 – 32 For Time (Time)...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds 4 Inchworm + Spiderman (R+L=1) 16 Static Bear Crawl Shoulder Taps 8/leg Russian Step Ups Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 200m Run 20 S-DB Box Step Overs 24/20″ #50/35 50′ Handstand Walk (25′ out...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach led Dynamic Warm Up Then 4 Rounds – TABATA Up Downs (Burpee without chest touching the floor) Inchworm + Push Ups Air Squats Get Fit Min 20 – 32 For Time – SOLO (Time) 50 Wall Balls #20/14 40 Burpees to Target 6″ 30...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :15 Max Hollow Rocks :15 Max Strict Pull Ups (or Ring Row) :30 KB Sumo Deadlift High Pull 35/26 1:00 Rest Get Fit Min 20 – 31 AMRAP x 11 (AMRAP – Reps) 50/40 Calorie Row 40 Toes to Bar 30 Hang Power...Read More
