CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Dynamic WU

50′ Walking Lunges – Forward/Backward

50′ Butt Kicks

50′ High Knees

50′ Inchworms

50′ Burpee Broad Jumps

Get Fit

Min 20 – 50

Running Clock (2 Rounds for reps)

2 Rounds

6 min on/ 3 min off

12-9-6

Bar facing Burpees

Toes 2 Bar

Max cals on Echo Bike with remaining time
This is a piece from Coach Erik’s training so be prepared! Score is Cals on Echo bike