CrossFit Evergreen – CrossFit

“If you want to be truly successful at it, you cannot be content with pretty good.” Tim Grover

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Warm-up

See Coach’s board

Loch Ness Monster (Time)

12:00 min. time cap

– 50 wallballs 20/14

– 50 box jump overs 24/20

– 50 wallballs

*On the minute, every minute 5 deadlifts.

Workout starts with deadlifts

MRx: 185/135 (box step ups are Rx)

Rx: 225/155

Rx+: 245/165
– Stimulus calls for unbroken dl’s

– choose a weight you could do 25+ reps when fresh

– score is time and if you meet the time cap, number of reps completed, not including the deadlifts

Double Body Armor (Time)

3 giant sets of:

– 9 Bulgarian Split squats left no weight

– 9 Bulgarian Split squats right

– 18 strict dips no weight

then directly into

1 round of:

– 50 GHD sit ups

– 50 weighted floor hip extensions 135/95

– 35 GHD sit ups

– 35 weighted hip extensions

– 20 GHD sit ups

– 20 weighted hip extensions