10/14/2020

CrossFit Evergreen – CrossFit

“There is a reason between listening and waiting for your turn to speak.” Simon Sinek

Listening is a skill,
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next, in these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand, not to reply.

View Public Whiteboard

Warm-up

Mobility:

– 2 mins on any erg or a lap

– foam roll calves

– straddle stretch

– butterfly stretch

– Cossack stretch

– 10 pvc pass throughs

– 10 Good Mornings

– 10 light KB swings

Again and Again (Time)

On the 10:00 x 3 rounds

– 400m run

– 20/15 cal row

– 200m plate run 35/15

– 20 goblet squats 24/16 (green/yellow)
Stimulus:

– This cardio heavy WOD has us beginning a new round every 10 minutes

– Complete the listed work and rest with whatever time remains

– New rds begin on the 0:00 – 10:00 – 20:00

– Your score will be a total (so everyone will be in the 20+ timeframe).

GOBLET SQUAT

– air squat to box, bench or ball

Metcon (No Measure)

Body Armor (time permitting do 1-2 or all 3 giant sets)

– 9 single legged landmine Romanian dl’s (each leg)

– 15 db bench press

– 21 two arm tricep db OH extension