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 20 – 50

E6MOM x 5 (6 Rounds for time)

25/20 Calorie Row

10 DB R-Leg Bulgarian Split Squats

25 Push Ups

10 DB L-Leg Bulgarian Split Squats
Give a solid effort on the Row, even consider using a higher damper setting than normal to focus on “power strokes”.

Take an extra moment to set up for the DB Split Squats w/ your rear foot on a bench or box. Focus on balance and depth, a heavy single or pair of DBs isn’t required, they can be moderate in weight.

Push Ups should be done in about a minute or less, consider scaling the number back if your capacity isn’t great at the moment.

Scoring: today is not about the times but keep track of how long you are taking each round so we don’t fall off too much.