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 24 – 54

E10MOM x 3 (AMRAP – Rounds and Reps)

1000m Run

Straight into

AMRAP (in Remaining Time)

20 S-DB Shoulder to Overhead #50/35

40 Double Unders

20 S-DB Box Step Overs 24/20″ #50/35

40 Double Unders

100m S-DB Carry (anyway) #50/35

40 Double Unders

Score: Rounds + Reps
You will need to push the run a bit in order to give yourself at least 5 Min for the AMRAP.

If the 1000m Run will take longer than 6:00 cut it back to 800m. The rest of the work will just be a grind, short rep schemes quick transitions. If you have the availability to use a Sandbag for the Carries feel free to do a Bear Hug Carry for a little challenge.

You will start the AMRAPs back at the beginning each time.