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

E6MOM x 5 (5 Rounds for time)

400m Run OR 500m Row

12 T2B

150′ Mixed Grip Carry (Suitcase or Overhead)
Run or Row fairly hard and move straight back to your TTB (or sit up) sets.

The Mixed Grip Carry does not have an “RX” weight, but instead you pick something challenging with one DB OH and one by your side. Switch every 75′.