CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

8 Reverse Lunges

8 Push Ups

8 Air Squats

Get Fit

Min 18 – 38

2026 CF Games Age Group Workout 1 (Time)

3 Rounds for Time

600m Run

600m Run with Sandbag #50/25
If we don’t have enough sandbags for the class, you can substitute a wall ball for a similar stimulus.

Would avoid using a DB or KB unless you really really really want to work your grip.

Get Strong

Min 45 – 55

Dead Hang (Time)

EMOM x 10

Hang from the pull up bar for 10-20 seconds each round.

Try and keep it consistent for all ten rounds and not let your grip strength fail you!