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 20 – 50 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsIf at any point you cannot continue the EMOM, take a full minute off! If you don’t think you can make it 15+ rounds, scale the rep scheme from the start. For more “beginner level” athletes, this could easily be a round every :90 or 2:00!
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