CrossFit Evergreen – CrossFit
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
“Row For Life” (Distance)
5 Sets:
90 Seconds at Fast Pace
90 Seconds at Easy Pace
No Rest Between Reps or Sets.
INTENTION: Getting in a moderate duration row with varying paces. Holding your fast pace each set will be more of the focus than the easy pace.
FAST: Slightly faster (~5 seconds) than your 2k time trial pace.
EASY: Slightly faster than your recovery pace.
SCORE: Total meters.
Prep
20s Easy
20s Fast
10s Easy
10s Fast
Rest 2:00 Before Starting Workout
Modifications
ROW INTERVALS
– Same Workout On Any Other Machine
– Same Workout If Running
“Cindy’s Got Abs” (Time)
5 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 AbMat SitUps
Find a steady pace to complete 5 rounds of Cindy with added abs!