Announcements

Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes.

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

400m Run

Get Fit

Min 20 – 55

AMRAP x 35 (AMRAP – Rounds & Reps)

100m Run*

15 Hand Release Push Ups

100m Farmers Carry

1:00 Rest

*Run INCREASES by 100m each round
This is a LONG one. The Run will build across the rounds and become the main feature of the workout. The Farmer’s Carry is specific to the athlete – for those who want to keep moving fast, they can grab a lighter pair of DBs or KBs. For those looking for a real heavy challenge, get as crazy as you want.