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 E5MOM x 6 (6 Rounds for time) 100 ft “Plate Pinch” Carry 15/12...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 50 ft Lunge Steps Get Strong Min 20 – 30 Back Rack Lunge (E2MOM x 5 Complete 8 Reps (4/leg) ) This is 5 sets of heavier reverse lunging. Start light and build up, with your last two sets being the...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on :30 off Row (increase effort each round) then 2 Rounds :30 on :30 off Burpee Pull Ups Get Fit Min 16 – 38 5 Rounds For Time (Time) 200/150m Row 12 Chest to Bar 12 Burpees to 6″ Target 30 Second Rest 16...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Get Fit Min 16 – 36 Workout #1 AMRAP x 20 (AMRAP – Rounds and Reps) 400m Run 5-10-15… Single DB Box Step Ups 24/20” with #50/35 5-10-15…Deadlifts #225/155This workout should be...Read More
CrossFit Covalence – CrossFit DERBY DAY!!! In honor of the Kentucky Derby, we will be doing 2 minutes of exercises for max reps! Until you reach 120!!! (Time) 2 Minutes ON, 2 Minutes OFF BURPEES!!!Complete the most burpees you can in 2 minutes, then take two minutes of rest. Repeat until you reach 120 reps!!!...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20” ON / 20” OFF Plate Jumps Air Squats Row Get Fit Min 20 – 35 For Time (Time) 21 – 15 – 9 Box Jump Overs 30/24” Hang Squat Clean Thrusters #95/65 Calorie Row 15 Minute Time CapThe Box Jump Overs should...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 movement Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 16 Half Kneeling “Bottoms Up”...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :20 on / :20 off Hollow Rocks Jumping Squats Scap Pull Ups / Dead Hang Get Fit Min 20 – 38 E3MOM x 6 (6 Rounds for time) 12 Toes to Bar 10 DB Front Squat #50/35s (double DB) 8 Strict Pull UpsYour goal is...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 20 Air Squats 10 Push Ups then Gradually warm up/build to metcon Clean weight Get Fit Min 25 – 55 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff...Read More
