CrossFit Covalence – CrossFit

Warm Up

Min 0-15

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds

200m Run

10 Ring Rows

5 Inchworm + Push Ups

10 Jumping Squats

Get Fit

Min 20 – 45

AMRAP x 25 (AMRAP – Rounds and Reps)

200m Run

1 Round of “Cindy”

200m Run

2 Rounds of “Cindy”

200m/3, 200m/4, etc..

1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Push it hard or roll on cruise control, with both options focus intently on quality ROM on all three movements. Pull Ups with chin CLEAR above the bar. Push Ups w/ CHEST (not belly) touching the floor on each rep with a full lock out at the top. Squats to full depth and standing tall at the top of every rep, no matter how fast you try to go. Athletes always ask for Memorial Day “Murph Prep” – so here you go, practice holding the standard as volume builds. 200m Run = 2 Reps.

Cash Out

Min 50 – 55

Max Plank (Time)

You’ve got five minutes to accumulate a plank for as long as you can.

if you break, make sure to subtract that time from your total time.