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

E10MOM x 3 (3 Rounds for time)

30/24 Calorie Bike

20 DB Snatch #50/35

50′ S-Arm DB OH Carry R-Arm (25′ Out and Back)

20 Goblet Squats #50/35

50′ S-Arm DB OH Carry L-Arm

400m Run
The goal is to finish these as fast as possible, with well over 2:00 rest each set! The key is to choose the DB weight that will set you up to keep moving, even while providing a small challenge. If you’re a Class crusher, this is a rare time I might suggest and RX+ heavier DB if you think you can keep intensity high and still have plenty of rest baked in to repeat efforts!

Record the time you complete each round.