CrossFit Evergreen – CrossFit
Mobility
Upper Body
1. Puppy Pose: 1 Minute
(https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be)
2. Shoulder to Floor: 1 Minute Each Side
(https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be)
3. Wrist Stretches: 1 Minute
(https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be)
Lower Body
1. Couch Stretch: 2 Minutes Each Side
(https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be)
2. Pigeon Pose: 2 Minutes Each Side
(https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be)
3. Butterfly: 90 Seconds
(https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be)
4. Pike: 1 Minute
(https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be)
5. Straddle: 1 Minute
(https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be)
6. Kneeling Split: 1 Minute
(https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be)
Metcon
Metcon (Time)
5 Rounds:
1 Minute Row
1 Minute Reverse Lunges
200m Run
1 Minute Single Dumbbell Russian Swings (50/35)
1 Minute Rest
MINIMALIST MODS
Only Dumbbell
5 Rounds:
200m Run
1 Minute Reverse Lunges
200m Run
1 Minute Single Dumbbell Russian Swings (50/35)
1 Minute Rest
STIMULUS
-Getting sweaty and working the lower body
-With it being active recovery, let’s keep the intensity low and the quality high
-Going overhead today with the kettlebell swings
-Looking for arms locked out with the bottom of the kettlebell facing the ceiling
Midline
Metcon (No Measure)
Tabata
Work :20s
Rest :10s
8 Rounds at each Exercise:
Hollow Body Hold
Superman Hold
V-ups
Flutter Kicks