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 22 – 52

EMOM x 30 (Checkmark)

30″ ON, 30″ OFF

Min 1: Single KB Bicep Curls

Min 2: Lateral Burpees over KB

Min 3: KB Taters

Min 4: R-Arm Half Kneeling KB Press

Min 5: L-Arm Half Kneeling KB Press

Min 6: Rest
5 Rounds through this 30 minute piece. Your goal is to move consistently across each :30 window, hopefully while just using 1 KB the entire time.

On the bicep curl, grab the KB by the horns and let the bottom of the bell hang down.

Taters are a swing into a goblet squat.

On the press, drop a knee to the floor and use the same side arm to strict press the KB overhead