CrossFit Evergreen – CrossFit

“Our patience will achieve more than our force.” – Edmund Burke

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Warm-up

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Stamina Squat 75-77% (EMOM x 16 (8 Rounds))

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats
Based off 1RM Front Squat.

2nd Week in our climb back up the progression ladder. Looking to increase 3-5%

“Full Circle” (Time)

1,500m Row

1,000m Ski

50/35 Cal. Bike

1,000m Ski

1,500m Row
Stimulus – This is a pacer, higher volume means increase demand on stamina.

Strategy – First half, push the first third of each station and ease up slightly to finish.

Second half, push the final third of each station.

Aggressive transitions is a must.