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.
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
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