CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Walking Lunges

25′ Bear Crawl

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds

20 Air Squats

20′ Inchworm + Push Ups

Get Fit

Min 28 – 50

AMRAP x 22 (AMRAP – Rounds & Reps)

2 Wall Walks or 20 ft HS Walk

10 Wall Balls #20/14

1:00 Rest

3 Wall Walks or 30′ HS Walk

15 Wall Balls #20/14

1:00 Rest

4(40ft)/20/1:00 Rest, etc…
This will be quite shoulder intensive today. If there is an option to walk on your

hands, today is a great day to play with that skill or build capacity there – otherwise Wall Walks are a fine alternative. The WBs can be broken up as needed and probably should have some strategic breaks to avoid blowing up completely. There is a 1 min rest built in after each round – but later on in the workout that won’t feel like much at all, think of it as a safety net.