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

4 Rounds for Max Reps (AMRAP – Reps)

1. :90 Row for Calories

2. :90 Ab Mat Sit Ups / V-Ups

3. :90 Bike for Calories

4. :90 Burpees

5. :90 Rest
Working on some aerobic capacity, the goal today is sustainability. Round one pay attention to Pace, RPM/Wattage, Reps on each movement/machine and see if you can maintain across all 4 rounds. Choose a “doable” sit up variation as well so you don’t blow up in the first :30 of each round on those – take breaks as needed but avoid failure. Burpees can also be any style needed to move continuously, including stepping down and up!