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 22 – 52

10 Rounds for Max Reps (AMRAP – Reps)

:30 on / :30 off

Max KB Swings #70/53

Max Strict Pull Ups

Max Push Ups
The “heavy swing” should be done with a weight you can maintain for the majority of the :30.

Try to keep the swings to one set in each :30 window. Strict Pull Ups can be assisted as needed with a vertical or horizontal band. The key if setting yourself up with enough tension that you can maintain FULL ROM from top to bottom each time, we are not playing “close enough” – your chin needs to clearly be above the bar with control at the top. Quality over quantity. The same applies on the Push Ups. Take a good look at form/technique before you begin. If you can’t maintain full ROM, switch to knee Push Ups or maybe even to a bench or box. If needed, take a step back to fix imperfections to take many steps forward in the future.