CrossFit Covalence – CrossFit

Warm Up

Min 0-15

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 rounds

5 Strict Pull Ups

6 Push Ups

7 Jumping Air Squats

Get Strong

Min 15 – 25

Weighted Pull-ups (EMOM x 10
5×3, 4×3, 3×1)

Build across sets, though its fine if the set of 5 end up being bodyweight only.

Make sure we are maintaining full range of motion…fully locked out arms at the bottom and chin over bar (if not more) at the top.

Get Fit

Min 30 – 50

Cindy (AMRAP – Rounds & Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Time to hammer another CrossFit classic? This is a Benchmark WOD.

20 Rounds is the minimum if you consider yourself a competitive athlete. With that in mind, competitive athletes complete these basic exercises with nearly “perfect” technique.

These is the best CrossFit example of a movement quality workout. Emphasize on full ROM on all three movements.