CrossFit Evergreen – CrossFit

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Erin Stern’s (2x Ms. Olympia) Summer Shred Upper Body workout + (Time)

Buy in: (each round do one)

– 200m run

– 200m echo bike

– 200m walking lunges

– 200m run

Then 4 rounds of 15 reps each arm of the following supersets:

– single arm db standing row

– single arm db shoulder press (lean forward into rack)

– single arm db upright row

– single arm db kneeling Y press

– banded pull downs

– AMRAP decline pushups (that doesn’t mean you can refuse to do them)

– single arm db row (on bench)

– single db center press

cash out: 15 Renegade db rows w/ push ups
– Do all of these compound movements without swinging or moving your body

– upright row, feet just wider than shoulder width, pull db across body

– kneeling Y press, go lighter and angle press out like a Y

– band pull down, do partial range of motion to keep constant tension

– choose your own weights