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

8 Calorie Bike

8 Burpees to Target 6″

Get Fit

Min 25 – 50

E5MOM x 5 (5 Rounds for time ↓ shorter is better)

25/20 Calorie Bike

20 Burpees to Target 6″
This should start out as 3:00 on 2:00 off (or faster), and potential drop off gradually across the round. However, you shouldn’t get close to not finishing an interval before the 5:00 window expires. With the priority being intensity today, feel free to drop the rep scheme back to be able to maintain a higher output. 20(16)/15 might be a better fit a lot of athletes.

Scoring: record each time to complete your rounds