CrossFit Covalence – CrossFit

Warm-up

Min 0 – 12

AMRAP 5

100m Run

5 Inch Worm + Push Up

10 Glute Bridges

Get Fit

Min 20 – 40

For Time – SOLO (Time)

40 – 20 – 10

Calorie Bike

DB Bench Press 50/35s

KB Swings 53/35

20 Minute Time Cap
Ladies can use 32/16/8 on Calories.

DB Bench and Swings can be done in up to 3 sets for the 40s.

Any machine can be subbed in for the Bike. While this is a good workout, I suggest opting for the Partner version for maximum enjoyment.

AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps)

24 Calorie Bike

24 DB Bench Press 50/35s (or heavier)

24 KB Swings 53/35
Each athlete will complete 12 reps then switch with their partner. Share the work evenly, one shot at the reps per movement. Whoever goes first should transition immediately to the next station and be ready to go once partner two finishes the station. Minimize rest!

Get Strong

Min 48 – 57

Deadlift (E3MOM x 3 – 10 Reps)

This is a simple way to finish the session:

1 pretty light to moderate set

1 moderate working set

1 heavy set