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 25 – 55

30 Minute Running Clock (Checkmark)

2:00 ON / 1:00 OFF

200m Run

Max Barbell Bicep Curls #45/35

Max Reverse OH Plate Lunge #45/25

*alternate rounds between Bicep Curls & Lunges
Just chasing a fun little pump with some consistent aerobic intervals baked in. Try to move the barbell with reasonable technique vs. getting to “swingy” early on – your total rep count really doesn’t matter.

On the Lunges focus on trying to lock those arms out overhead instead of the bent elbows. This movement can help you unlock a tighter OH position even if you need a lighter plate. In short, quality is more important than quantity today.