CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

3 Inchworms + Push Up

10 Alternating S-Leg V-Ups

10 Alternating Lunges

then

20/16 Calorie Hard Row

Get Fit

Min 20 – 39

AMRAP x 3 (AMRAP – Reps)

8 Wall Walks

16 V-Ups

24 S-DB Lunges #50/35

Max Calorie Row

2:00 Rest

AMRAP x 5

Same as above

2:00 Rest

AMRAP x 7

Same as above
-Score is total reps completed across all 3 AMRAPs (if you care to keep score). Wall Walks should be done in under 2 min each round or you need to scale. Lunges can be in place or walking across the floor, while you hold the S-DB anyway you like! Push the Row at the end of each round, even if you have several minutes left in the last AMRAP.

Get Strong

Min 47 – 57

Walking Lunge (Every 2:30 x 4
Lunge 30 feet)

Grab the heaviest pair of DBs (or KBs) you can hang by your side and Lunge with down the floor. The 30′ Should be UB or at least attempted each set, which will be 10-12 heavy reps.