CrossFit Evergreen – CrossFit
Metcon
Good & Plenty (Time)
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″) MRx= Step-ups
MKVEMENT PREP
Timed Practice Round:
250 Meter Row
6 Burpee Pull-ups
11 Box Jumps
*This is about half the reps you’ll complete each round within the workout. This will give us an idea of how long each round will take.
MODIFICATIONS
500 METER ROW
– 400m Run
– 400m Ski
– 1000m Bike
– 30 x 10m Shuttles
– 300m Air Run
BURPEE PULL-UPS
– Reduce Reps
– 12 Burpees + 12 Banded Pull-Ups
– 12 Double Dumbbell Burpee Power Cleans
BOX JUMPS
– Reduce Reps
– Reduce Height
– Step-Ups
– Squat Jumps
– CONDITIONING CATEGORY: Threshold
– ROW: 2:30 or less.
– BURPEE PULL-UPS: 1:30 or less. Jumping right into the pull-up is permitted.
– BOX JUMPS: 1:00 or less. Stand to full extension on the top of the box.
– SCORE: Time
– Moderate pace on the row. With 2k of rowing in this workout we can lose a lot of time if we pace it too much. Let’s aim to stay at our 5 second slower than our 2k pace.
– Steady pace on the burpee pull-ups and box jumps.
– Aim to increase your intensity with each round.
Core Conditioning
EMOM 12:
Min 1: 15 V-ups
Min 2: 15 Hollow Body Rocks
Min 3: 45 second front Plank