Announcements
Skills Clinic Survey
Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you!
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 15 – 40
5 Rounds For Time (5 Rounds for time)
5 Shuttle Runs (25ft Down and Back = 1)
100′ Burpee Broad Jumps
100′ Bodyweight Lunges
Rest 2:30 between rounds
25 Min Cap
A nice long grinder today. The 2:30 rest between movements will allow you to collect yourself for the next round, and allow for a slightly faster pace than if it were just a straight through AMRAP.
A good goal today would be to get through each round in under 3 MINUTES.
If you’re dragging on the burpees and lunges, drop the distance to 75 feet.
*Use the same 25 ft lanes for your shuttle runs as your burpees and lunges. Lots of back and forth today.
Scoring: Record your times for each round
Accessory Work
Min 45 – 55
Extra Work (Checkmark)
Coach’s choice (cue scary music…dun dun duhhhhhhh)