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

E5MOM x 6 (6 Rounds for time)

100 ft “Plate Pinch” Carry

15/12 Calorie Bike

30 Air Squats

15/12 Calorie Bike
The Plate Pinch is holding a plate in each hand by the edge in a farmers hold.

Challenge yourself by grabbing the heaviest/thickest plate you can maintain 50′ or greater UB increments. You can choose any machine today if there are not enough Bikes available.