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)

1000/900m Row

20 Lateral Burpees Over DBs

20 Plank DB Rows #50/35s (alternating – 10/arm)
If you want to push today, it starts on the Row. Hold a respectable pace each time, setting you up for a challenging 20 Burpees to follow. If you’re in more of a longer paced type workout, cruise the Row and move deliberately through the Burpees and Row. This can really be nasty intervals for anyone who needs to hurt, or nearly at a recovery pace within that 10 minute window each time.