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

AMRAP x 30 (AMRAP – Rounds and Reps)

1000m/800m Row

15 Burpees Over Rower

45 Sit Ups

15 S-Arm Push Press R #50/35

15 S-Arm Push Press L

30 Min Cap
A nice long grinder today. The :30 rest between movements will allow you to recollect yourself for the next movement, 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 3+ rounds. To complete at least 3 rounds the row would need to be under 4:00. To use the DB weight for the PP should be able to complete in 1-2 sets throughout. Modify the weight in order to do so.