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Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice

Metcon (Time)

RX

METCON

In teams of 2 complete:

20/17cal row

10 bench press 155/105

2 LL rope climbs

20/17cal assault bike

10 bench press

2 LL rope climbs

20/17cal row

10 bench press

2 LL rope climbs

20/17cal assault bike

10 bench press

2 LL rope climbs

**each person to complete each MVMT; I️ go you go**

LEVEL 2

METCON

In teams of 2 complete:

15/12cal row

10 bench press 115/75

2 rope climbs

15/12cal assault bike

10 bench press

2 rope climbs

15/12cal row

10 bench press

2 rope climbs

15/12cal assault bike

10 bench press

2 rope climbs

**each person to complete each MVMT; I️ go you go**

LEVEL 1

METCON

In teams of 2 complete:

12/9cal row

10 bench press 45/35

2 lay2stand rope climbs

12/9cal assault bike

10 bench press

2 lay2stand rope climbs

12/9cal row

10 bench press

2 lay2stand rope climbs

12/9cal assault bike

10 bench press

2 lay2stand rope climbs

**each person to complete each MVMT; I️ go you go**

Midline

Metcon (No Measure)

RX

MIDLINE

10 v ups

10 hollow rocks

10 tuck crunches

:10sec hollow body hold

4x – rest 1min BTWN RNDS

LEVEL 2

MIDLINE

8 v ups

8 hollow rocks

8 tuck crunches

:08sec hollow body hold

4x – rest 1min BTWN RNDS

LEVEL 1

MIDLINE

8 sit ups

8 tuck rocks

8 tuck crunches

4x – rest 1min BTWN RNDS