Quality – NFT


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (No Measure)

RX

METCON

15-12-9-6-3

R+L weighted DB Bulgarian split lunges

R+L bent leg side raises (ab straps)

Cal assault bike

R+L single arm KB front squats

R+L KB windmill

Cal rower

NFT – choose a weight that is challenging for each set

LEVEL 2

METCON

15-12-9-6-3

R+L weighted DB Bulgarian split lunges

R+L bent leg side raises (ab straps)

Cal assault bike

R+L single arm KB front squats

R+L KB windmill

Cal rower

NFT – choose a weight that is challenging for each set

LEVEL 1

METCON

15-12-9

R+L weighted DB Bulgarian split lunges

R+L bent leg side raises (ab straps)

Cal assault bike

R+L single arm KB front squats

R+L KB windmill

Cal rower

NFT – choose a weight that is challenging for each set