CrossFit Evergreen – CrossFit
Warm-up
WARMUP
8 Rounds
-20 Seconds Spiderman + Reach Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
-10 Seconds Mountain Climbers Video (https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
Home WOD
Bubbles (AMRAP – Rounds and Reps)
“Bubbles”
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
MODIFICATIONS
BURPEES:
-10 Regular Burpees
DOUBLE UNDERS:
-Reduce Reps
-30 Seconds of Practice
-25 Double Taps (https://www.youtube.com/watch?v=rvb3aw-019Q&feature=youtu.be)
-50 Line Hops Video(https://www.youtube.com/watch?v=AG3QNJriozI&feature=youtu.be)
DESCRIPTION
-Today’s workout is a variation of a CompTrain workout last completed on 2.4.20
-Over this 12 minute workout, you can expect to complete around 8-12 rounds
-This means rounds will last anywhere between 1:00-1:30
BURPEES
-Chest and thighs make contact with the floor
-Reach full extension at the top with a small clap and some air under the feet
-You can jump up or step up out of the burpee
DOUBLE UNDERS
-The rep number on each round is designed to be very small
-Choose a double under variation or rep number that can ideally be completed unbroken
Body Armor
AMRAP 6:
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups
STIMULUS
-Within the 6 minute window, complete as many single dumbbell strict presses as possible
-You can alternate hands as you see fit, but we recommend changing every 5-10 reps
-Choose a weight that you are capable of completing 15+ reps unbroken with when fresh
-The sit-ups with halt your progress and give the upper body a needed break every minute
-The sit-ups take place on the (0-1-2-3-4-5)
-Complete all 10 reps before moving back to the dumbbell
-Use an AbMat if you have one and anchor your feet if you don’t