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 23 – 53

E6MOM x 5 (5 Rounds for time)

2 Rounds (both within 6 minute window)

100m Farmers Carry

10 DB Lunge Steps

15 Push Ups on DBs
You will complete 2 rounds in each 6 min window – (10 total rounds in 30:00). Grab a pair of DBs you can hang on to for the full 100m Farmers Carry and also feel confident

doing sets of 10 UB Lunges with each round. You can use any weight that allows you to keep moving, these don’t need to be super heavy. #50/35s or less. The Push Ups can be broken up into several smaller quick sets as needed, and

even reps from the knees are an acceptable modification.

Scoring: Record your time to complete each part.