CrossFit Evergreen – CrossFit

The next 3-6 weeks will be repeats of the last three “old school” style workouts. Use the repetition to challenge yourself or to improve your efforts.

View Public Whiteboard

Chest & Tri’s CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 calories Echo bike

– bench press Rx 10 reps, Rx+ 15 reps UNBROKEN!

– dumbbell flyes UNBROKEN!

– 10/15 calories ski erg

– db tricep kick back (both arms) Rx 10 reps, Rx+ 15 reps UNBROKEN!

– db 2 hand overhead tricep extension UNBROKEN!

– any ab movement

Recommended weights: Women: #55 and #15 db flyes, #20 kick backs, Men: #95 and #25 db flyes, #40 kickbacks record weight in comments

Put unbroken sets in score box and extra sets in comments – work the whole 30 minutes!