CrossFit Covalence – CrossFit

Warm Up

Min 0-15 For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Burpee Broad Jumps (or coaches choice of movements)

then

3 Rounds

10 Kang Squats 10 Lateral Box Step Ups

Get Fit

Min 27 – 52

For Time (Time)

100 Wall Balls #20/14

100 Hang DB Snatch #50/35

100 S-DB Box Step Ups 24/20″ #50/35

Every 2:00 until completion (inc 0:00):

10/7 Calorie Bike

24 Min Cap
After a few rounds that bike (or other machine) will start to eat into your time more than you may expect. Set realistic goals for how many reps of each movement you expect to hit in each 2:00 window (with the calories), and try to stay as consistent as possible. If you’re sharing a Bike, just stagger the start by 1: 00. Hang Snatches do not need to alternate arms, Step Ups can hold the DB any way.