CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Coach Led Warm Up

Get Fit

Min 20 – 50

E10MOM x 3 (3 Rounds for time)

40/30 Calorie Bike

-Then-

20 DB Floor Press #50/35s

20 BW Walking Lunges

10 Ring Dips

20 Weighted Russian Twists #50/35
Little grunt work piece today. The bike should be done around 2:30-3:00, which leaves you 5ish mins to get through the remaining movements (1:15 each), giving yourself at least 1:00 rest before starting the next round. Modify the Bike calories to leave yourself enough time to get through the movements. If on round one you fall behind stop yourself with 1:00 remaining and make the necessary adjustments for the following 2 rounds