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 20 – 50

AMRAP x 30 (AMRAP – Rounds and Reps)

1000m Row

24 DB Squats #50/35s

16 Burpees Over DB
The DB Squats coming off the Row will feel a bit

more challenging than normal, take a second

before you pick up the DBs if needed. The Squats

should be done in 1-3 Sets. Modify the load if that is not doable. Pace is important on the Burpees, try to maintain a similar pattern of movement in terms of footwork and cadence that fits your abilities – so basically, don’t come out hot then fall apart.