CrossFit Evergreen – CrossFit
A Requested Beat down (Time)
– db biceps – unbroken super set of : curls, reverse curls, hammer curls, peak builders 15/5
– alternating db seated Arnold’s Presses 25/15
– db pullovers 70/45
– db super set of bench press and flyes
– heavy db 2 hand OH triceps extensions 70/45
– Abs: one set of each of the following –
– 25 roll outs
– 100 flutter kicks
– 50 seated knee-ins
– 50 Hello Dollies
– 50 crossover scissors
– 25 Dragon Flags
Rx = 4 x 10
Rx+ = 6 x 10