CrossFit Evergreen – CrossFit
2 x 2 + 5 (AMRAP – Rounds and Reps)
With a 35 minute clock build from the bottom up on:
– bench press
– hand release deficit push ups 45/25
– 4 way neck (in seconds)
– grip reps (each hand)
– start with 2 reps (seconds) and add 2 every round
–
bench press:
– starts with 45/35 bars
– on every 10 (10,20,30) add 10/5 lbs
deficit push ups:
– just add 2 reps each time
4 way neck:
– first, carefully do this
– you will hold resistance in each of the 4 ways (front, back side to side) for the required number of seconds
– add 2 seconds each time
grip reps:
– this requires a barbell set up with at least 10 pounds on the ends
– Rx 35/25
– with a fingertip grip you will raise the plate up and over the bar the required number of times (each hand)
– add 2 reps each time