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

3 Rounds

100m Run

3 Up-Downs

3 Push Ups

3 Burpees

Get Fit

Min 20 – 50

E5MOM x 6 (6 Rounds for time ↓ shorter is better)

400m Run

15 Burpees to Target 6″
-If you run hard enough you can make this close to equal work/rest each round – but at bare minimum you should have a full minute to recover. One strategy for this kind of workout would be using negative splits, which means you would start a bit more conservatively and continue to build effort across the 6 rounds, getting slightly faster each time (even if just by 1 second..)

Scoring: record your time to complete each round