CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

50 ft Across Gym Warm Up

Walking Lunges with Torso Twist

Reverse Lunges with OH Reach

Inchworms

Burpee Broad Jumps

Lateral Shuffling

High Knees

Butt Kickers

-Then-

3 Rounds

10 Kip Swings

5 Burpees

10 Jump Squats

AMRAP x30

AMRAP x 30 (AMRAP – Rounds and Reps)

200m Run*

12 Chest to Bar Pull Ups

12 Wall Balls #20/14

200m Row*

1:00 Rest
*Run/Row Distances increase each round:

300m Run/12/12/300m Row/1:00 Rest

400m Run/12/12/400m Row/1:00 Rest …

-The Run and Row distances increase each

round, while the WB and CTB remain the same.

Today could be an interesting day to grab the

heavy WB off the shelf and give that a ride with

the lower volume in play.