Friday

CrossFit Evergreen – CrossFit

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Strength

Turkish Get Up

4 Sets:

-1 Rep per arm

-You choose the weight per set.

-Score is your heaviest set

Metcon

Nicknack (AMRAP – Reps)

AMRAP 20:

400 Meter Row

1 Min Max Push-ups (Rx+= Max Strict Handstand Push-Ups)

Movement Prep

100 Meter Row

1-3 Push-ups (Strict Handstand Push-ups)

Modifications

400 METER ROW

– Reduce Distance

– 800m Bike

– 300m Run

– 300m Ski

MAX PUSH-UPD/STRICT HANDSTAND PUSH-UPS

– Use 1-2 AbMats

– Max Dumbbell Strict Presses

– Knee Push-ups
Stimulus

– CONDITIONING CATEGORY: Threshold

– 400M ROW: About 2:00.

– SCORE: Total push-ups or strict handstand push-up reps.

Strategy

– Steady recovery pace on the row.