CrossFit Evergreen – CrossFit

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A Mid Summer’s Day Beach Prep (Time)

Buy-in: Sally-Up (push ups)

Then 5 rounds of:

– 10 roll outs

– 10 bench press Rx = NLT 95/65; Rx+ = NLT 115/85

– 10 two handed db overhead tricep extension Rx = NLT 40/20; Rx+ = NLT 50/30

– 10 db biceps burners (regular curl, hammer curl, reverse curl) Rx = NLT15/10; Rx+ = NLT 20/15

– 10 db flies Rx = NLT 20/10; Rx+ = NLT 30/20

– 10 prone “toes 2 bar” with wall ball 20/14

– 10 db rows, each arm Rx = NLT 40/20; Rx+ = NLT 50/30

– 10 cal ski erg/Echo bike
– actual weight used will be entered into comment box