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

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If at any point you cannot continue the EMOM, take a full minute off!

If you don’t think you can make it 15+ rounds, scale the rep scheme from the start.

For more “beginner level” athletes, this could easily be a round every :90 or 2:00!