Yoga Tonight 6:30p


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 slam balls + 5 K2C + 5 burpees + 5 wall squats

Weightlifting

Front Squat (1×9)

Front Squat (1×7)

Front Squat (1×5)

Front Squat (1×3)

Front Squat (1×1)

Metcon

Metcon (Time)

RX

METCON

10…1

C2B

**after each set complete 10 wall balls 20/14**

LEVEL 2

METCON

10…1

Assisted pull ups

**after each set complete 10 wall balls 14/10**

LEVEL 1

METCON

10…1

Ring rows

**after each set complete 10 air squats**