Thursday

CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

The wind does not tell us where to go. Only we do.

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Metcon

Metcon (No Measure)

EMOM 30 Minutes (:40 seconds on / :20 seconds off)

Minute 1: Burpees

Minute 2: Barbell Good Mornings

Minute 3: Pistols (Sub Air Squats)

Minute 4: Kettlebell Swings

Minute 5: Hollow Rock Hold

MOVEMENT VIDEO

Hollow Rock Hold

https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be
Let’s work to keep a steady heart rate throughout the entire workout

Each minute we will work for :40 seconds, rest for the remainder of the minute :20

Kettlebell swings are American style, finishing with the kettlebell directly overhead

* choose a weight for the kettlbells that allows your to hold on to the kettlbell for the entire :40 seconds

Mobility

Upper Body

1. Puppy Pose: 1 Minute

https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

6. Kneeling Split: 1 Minute

https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be