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)
3 Rounds:
20/14 Calorie Row
1 Minute Front Plank
20/14 Calorie Row
1 Minute Side Plank (Each Side)
20/14 Calorie Row
1 Minute Superman Hold
MODIFICATIONS
CALORIE ROW
-Any machine equal calories
-400m Run
-60 Mtn Climbers
The isometric core holds are accumulated time – they do not have to be completed unbroken
Metcon (No Measure)
Tabata: (:20s of work/:10s of rest)
8 Rounds (4 minutes) of one movement before moving to the next
-Jump Rope
-Air Squats
-Push-ups
-Lunges