CrossFit Evergreen – CrossFit
Warm-up
5 minutes
– 1 lap running or 200m walking
– self – stretch
20/10 (Time)
with a 35 minute time cap
4 rds of:
– 1 minute side plank (hand) :30 sec each side
– 10 bench press Rx: 65/55, Rx+ 95/65
– 20 oblique crunch with a reach (10 each side)
– 10 close grip bench press
– 20 climber taps (10 each side)
– 10 reverse grip bench press
– 20 elbow supported V-sit with alternating knee tuck (10 each side)
– 10 wide grip bench press
– 20 elbow supported V sit with leg raises
– 10 db flyes Rx: 25/15, Rx+ 30/20
– 20 low plank (on forearms) with alternating glute raises (10 each leg)
– 10 db bench press
– 20 bear stance to plank to push up ( sort of like inch worms)
Alternate Rx: (meaning it isn’t in this system as Rx) change the bench reps to 5
You can do all four sets of one movement if you prefer