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 22 – 52

AMRAP x 30 (AMRAP – Rounds and Reps)

20 OH Walking Lunges Steps #45/25lb (Plate)

20 DB Curl and Press

20/16 Calorie Bike

2:00 Rest
The OH Lunge difficulty can be increased by using the same pair of DBs OH as you’re using for the Curl and

Press to follow. The C&P is a Bicep Curl into and Arnold Press – so you don’t need a lot of weight for a 20 rep set

to get difficult. Push the Bike pretty hard to finish the round. If you’re using a Bike Erg, kick the damper way up

and fire up those quads.