Announcements

Murph 2025! Memorial Day Weekend, Saturday, May 24th

Classes will be at 8:00 and 9:30am

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 – 52

8 Rounds for Max Reps (AMRAP – Reps)

2:00 on / 2:00 off

100m Sprint

10 Chin Ups

Max Double DB Box Step Overs 24/20″ with #50/35s
-Kick off each round with a real effort on the 100m Sprint, not all out, but GO.

The Chin Ups are just reverse grip Pull Ups, same dead hang to chin over bar ROM applies. Go strict

for as long as you’re able, and if you need to throw in a little frog kick at the top to squeeze them out that’s okay. You can also use a band assist to get the volume in. You should have

about a minute or more on the DB Box Step Overs, these should be heavy and

uncomfortable.

Push each round to the end as 2 mins is a lot of rest.