CrossFit – Thu, Dec 1 – Evergreen Crossfit

CrossFit Evergreen – CrossFit

CFE INSPIRE

“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.

Snow Globe (5 Rounds for reps)

EMOM x 20 (5 Rounds):
Minute 1: Max Shuttle Runs*
Minute 2: Max Single DB Power Snatches
Minute 3: Max Mountain Climbers
Minute 4: Rest

MRx: 30/15, Rx: 40/25, Rx+: 50/35
*1 Shuttle Run = 25ft.
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Athlete’s choice on reps here. You can go as hard or as easy as you’d like at each station.

– Score: Record total reps completed each round. Overall score will be the sum total of these reps.

Warm Up

6 Easy Shuttle Runs

5 Burpees

4 VUps

Modifications

SHUTTLE RUNS

– Bike Calories

– Row Calories

– Ski Calories

SINGLE DB POWER SNATCHES

– Reduce Weight/Reps

– Hang Snatches

– Renegade Rows

MOUNTAIN CLIMBERS

– Step Up Climbers

– Plank Hold