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 KB Taters

10 HS Shoulder Taps (or holds)

Get Fit

Min 25 – 30

2026 CF Games Age Group Workout 5 (Time)

21 – 15 – 9

Thrusters #105/70

12 – 9 – 6

Bar Facing Burpees

Time Cap: 5 minutes
All out sprint! Hang on to the barbell and move faster than you want with the burpees. It will be over before you even get tired!

Get Strong

Min 40 – 55

Clean (E2MOM x 7 – Work to a heavy complex)

Complex: 1 Power Clean + 1 Squat Clean + 1 Front Squat

Drop the barbell and reset between the Power and the Squat Cleans