CrossFit Evergreen – CrossFit
Monster Mash Up (AMRAP – Reps)
2 rounds, for reps, in teams of 2:
2 minutes at each station, 1 minute rest between stations
AN ADDITIONAL 50 REPS PER PARTNER FOR COSTUMES
– Dead Man Rising (TGU’s) 16 kg/20 lb
– Werewolf leaps (tuck jumps)
– Coffin busting (sledgehammer strikes)
– Grave Diggers (lateral wb toss)
– Vampire Soul Suckers (Echo bike)
– Zombie Pumpkin Raises (wb thrusters) 20/14
1 person works, the other does ghoulish devil’s presses – switch at the minute mark
– 1 person works at the assigned station’s task while the other person does ghoulish devil’s presses
– count all reps, even the “non-working ” partners reps
MOVEMENTS:
– TGU’s: normal – up & down count as 1 rep
– Tuck jumps are done with hands parallel to the floor then jumping into the air, knees touch hands = 1 rep each (S: box step ups)
– sledge hammer strikes – normal movement
– grave diggers are a lateral toss to the wall from 8 feet, switch sides at least every 5 reps)
– Echo bike is for calories
– wall ball thrusters are self-explanatory
THIS WILL TAKE APPROXIMATELY 30 MINUTES