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

2:00 Steady on Machine

then

3 Rounds

30 Single Unders

10 Push Ups

10 KB Russian Swings

Get Fit

Min 20 – 50

6 Rounds (AMRAP – Reps)

3:00 ON / 2:00 OFF

30/22 Calorie Bike

Max Double Unders / Push Ups / KB Swings
-Open each round with Bike or other machine of choice. The Calories should take about :90 each round – modify that as needed based on the pace you can hold. Each round you’ll rotate through DU, Push Ups, and Swings (any weight) each round. Each movement will have two

rounds. Score is total Double Unders + Push Ups + KB Swings.