CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:30 Lateral Shuffles over Barbell

:30 V-Ups

:30 Air Squats

Get Fit

Min 18 – 38

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
For the super fit folks, this workout became about how fast you were willing to transition from movement to movement. It almost becomes a mental grind than pushing through failure in any specific exercise.

This is a great workout to practice that positive self-talk we always hear about. Find a pace that is sustainable and keep moving.

Get Strong

Min 46 – 56

Bulgarian Split Squat (EMOM x 10
15 – 12 – 10 – 8 – 6)

Single leg squat with opposite leg positioned behind hip and fixed.
Alternate legs each minute, five sets per side.

Athlete choice on what kind of weight to use…can be a barbell, KB, DB or even sandbag.