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 – With a Partner!!! (AMRAP – Reps)

100 Calorie Bike

200 Walking Lunges

100 Toes to Bar

1500m Row

150 Bench/Floor Press #50/35s
Make it as far as possible on this chipper, and if

by some way you can finish you’ll hop back on

the Bike for R2.

Lunges are bodyweight only, but make sure you extend at the top. TTB should be in sets of 5 at a minimum, otherwise consider a modification. Bench/Floor press can be on a bench, bridged w/ upper back on a sanbag, or floor press on the ground (opt for the strandard bench press variation if possible).

***If athletes want an individual version just cut the reps in half and approach the same way***

BUT Individual version is NOT Rx…