CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Choice of Row/Bike/Run

-Then

3 Rounds (with light weight)

6 Goblet Squats

6 Push Ups

6 Kip Swings

6 Jumping Squats

6 DB Push Press (each arm)

Get Fit

Min 20 – 51

8 Rounds for Max Reps (AMRAP – Reps)

AMRAP x 3 / 1:00 Rest

300m Run

Then Max Reps of:

R1 & R5: DB Goblet Squats #50/35

R2 & R6: Hand Release Push Ups

R3 & R7: S-DB Push Press #50/35

R4 & R8: Double Unders
Each Run should take around :90 or less, giving a bare minimum of :60 to work on your in-gym movement following a transition and couple deep breaths.

One focus for each movement can be:

Squats – depth. Hip crease below your knees, feet flat on the ground.

Push Up – no worming. Hip rise at the same time as your shoulders. If your back starts to arch, stop.

Push Press – cycle rate/dip drive. Smooth rebound in the bottom of each rep.

Double Unders – the bounce (no donkey kick or pike. Stand tall.

300m Run = 200m Lap around the block + 100m down and back from the alley.

Scoring: all reps combined.