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 Wall Balls

20 Burpees to Target

10 Wall Balls

12 Min Cap
I encourage everyone to either go UB on the first set of 50 WB or at least take a huge bite out of those reps. That will set you up for a fun set of 40 Burpees to follow! Try to hold on the rest of the workout.

AMRAP x 12 – PARTNER (AMRAP – Rounds and Reps)

50 Synchro Wall Balls #20/14

30 Synchro Burpees to Target 6″
Set up next to your partner and go rep for rep with them on the WB. When they break you must break too. This is 50 reps each at the same time! The Burpee should be synched up at the bottom of the rep, you can be lenient on the target if different height partners are sharing.

Get Strong

Min 41 – 56

Front Squat (E3MOM x 5 – 5 Reps)

After the first set, the remaining four should be a bit of a grind for 5 reps. You shouldn’t get folded up in the bottom, but you should feel like everything needs to be turned on and fired up to hit all 5.