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)

then

3 Rounds

:30 Bike

:30 Single Unders

:30 Inchworms (no push up)

Get Fit

Min 25 – 47

AMRAP x 3 (Time)

10 Box Jumps 30/24″

20/16 Calorie Bike

40 KB Swings 53/35

80 Crossover Single Unders

3:00 Rest

AMRAP 5

10 Box Jumps 30/24″

20/16 Calorie Bike

40 KB Swings 53/35

80 Crossover Single Unders

3:00 Rest

For Time

10 Box Jumps 30/24″

20/16 Calorie Bike

40 KB Swings 53/35

80 Crossover Single Unders

22 Min Cap (total)
Get as far as you can in the first two AMRAPs, starting over each time. The final part will be straight through for time, with an 8:00 window to get it done before the total cap hits. The Box Jumps are a bit higher than normal, but for a low amount of reps. If your legs are getting fatigued you can jump to a lower target by flipping the box down, or just pick something less from the start. The Bike is supposed to be Echo, but any will do – including a different machine altogether as needed. KB Swings should be 1-3 sets each time. COSU are a throwback skill from Quarterfinals years ago, but worth brushing back up from time to time.

Score is total time.