CrossFit Evergreen – CrossFit

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

What makes you, you? Comment below.

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Bench Press (5×3 (Two weight changes allowed))


Metcon (AMRAP – Reps)

30 Minutes of Single Unders

Every 5 Minutes:

5 Strict Pull-ups

10 Push-ups

15 Russian Kettlebell Swings (53/35)

Score is the total number of jump ropes completed

Consider the following variations for the upper body movements


Reduce Reps

Hands on Box or Bench

Knee Push-ups

Strict Pull-ups:

Reduce Reps

Banded Strict Pull-ups

Ring Rows
-The workout begins on the jump ropes

-Every 5 minutes, you’ll stop and complete 1 round of 5-10-15

-Choose variations that allow you to complete each movement unbroken

-Rounds begin on the 5:00 – 10:00 – 15:00 – 20:00 – 25:00


Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute