Rotation Station


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice, then stretch.

Then prep for stations with :10sec on/:10sec off of workout. Make sure you have a clear understanding of tasks.

Metcon

Metcon (AMRAP – Reps)

RX

METCON

Rotate through following stations working :45sec on/:15sec off + :25sec on/:35sec off:

Russian twists w/ med ball 14/10

Alt. reverse dBall lunges 40/30

Assault bike for cal

Turkish sit ups w/ plates 5/2.5

DBall GOTB 100/80

Row for cal

1x – rest 3min then, repeat stations :20sec on/:10sec off for reps

LEVEL 2

RX

METCON

Rotate through following stations working :45sec on/:15sec off + :25sec on/:35sec off:

Russian twists w/ med ball 10/5

Alt. reverse dBall lunges 30/20

Assault bike for cal

Turkish sit ups w/ PVC

DBall GOTB 80/60

Row for cal

1x – rest 3min then, repeat stations :20sec on/:10sec off for reps

LEVEL 1

RX

METCON

Rotate through following stations working :45sec on/:15sec off + :25sec on/:35sec off:

Russian twists

Alt. reverse lunges 10/5

Assault bike for cal

Sit ups

DBall GTOB 40/30

Row for cal

1x – rest 3min then, repeat stations :20sec on/:10sec off for reps