CrossFit Evergreen – CrossFit

https://youtu.be/w7LG13yv-cY

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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