CrossFit Covalence – CrossFit

Warm Up

Min 0-12

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)

Get Fit

Min 20 – 40

AMRAP x 20 (AMRAP – Rounds and Reps)

100m Run

10 Air Squats

5 Burpees to 6″ Target

200m/20/10, 300m/30/15
-We have an all bodyweight ascending ladder today. This will allow everyone to move for the full 20 minutes, no matter how slow the pace becomes later in the workout. For those with a solid aerobic base, pushing right up to their threshold and hanging on can be the play here. The movement change often enough that you should face any kind of “burn out” for quite a while if at all.

Scoring:

Starting the run = 1 rep

Finishing the run = 1 rep

If you finished 600m Run + 40/60 Air Squats your score would be:

5 + 42

For Quality

Min 50 – 56

E2MOM x 3 (3 Rounds for time ↓ shorter is better)

Ring Support

1 “Max Effort” Hold
We are going to hold at the top of the Dip. For those who can easily hold for 1: 00+, the L-Sit variation can be introduced to increase difficulty. For those not ready for the Ring, holding on Boxes is a great alternative.