CrossFit Covalence – CrossFit

Warm-up

Min 0-12

2 Rounds

:30 Row

:30 S-DB Press

:30 Burpees (slow steady)

1:00 Rest

Get Fit

Min 20 – 50

5 Rounds for Time – SOLO (Time)

15 DB Push Press #50/35s

15/12 Calorie Row

15 Lateral Burpees ov DBs or Barbell

3:00 Rest

30 Min Cap
3:00 rest per round is a lot.

This allows you to push each round extremely hard. Push Press can be with a barbell #115/85 if there are not enough DBs available.

AMRAP x 30 – PARTNERS (AMRAP – Reps)

Climb the Ladder*

2 Push Press #115/75

2 Calorie Row

2 Bar Facing Burpees
*increase reps by 2 every round and alternate movements with your partner

FLOW: P1 = 2 push press, P2 = 2 calorie row, P1 = 2 bar facing burpees, P2 = 4 push press, P1 = 4 Calorie Row, P2 = 4 Bar Facing Burpees…

Partners will alternate each exercise as you Climb the Ladder