CrossFit Evergreen – CrossFit
Shenanigans (AMRAP – Reps)
3 ten minute AMRAPS, with a 3 minute break between them.
A.
– 10 ab pass thru’s
– 10 oblique twists (Scaled); Dragon flags (Rx); dragon flag twists (Rx+)
– 2 fifteen foot #90 sled pulls (down and back)
– 50 sledge hammer strikes (25/25)
– 10 1/2 kneeling db snatches (5/5)
3 minute rest
B.
– 10 jack knife tucks
– 10 rising flutter kicks
– 10 leg raises
– 10 table top crunches
– 20 feet elevated plank hip abductors to leg raise (10/10)
3 minute rest
C.
– 20 wall sits alternating heel raises (10/10)
– 20 wall sits with alternating knee raises (10/10)
– 1 minute below knee wall sits
– 20 wall sits with alternating leg raises (10/10)
– 10 db sumo squats
shenanigans notes (No Measure)
– jack knife tucks: feet extended 4-5″ off floor, lying back on forearms, chest elevated, open and close legs then tuck bent knees up to the chest for one rep
– rising flutter kicks: on forearms, chest off floor start flutter kicking as you raise and lower legs
– leg raises: same start position as above, bring legs together as high up as you can get them and back down
– table tops: crunch with chest off floor and hold, hands on side of head, feet elevated 1′-2′ with bent knees.Hold upper body in place and alternate extending one leg at a time
NO WEIGHTS, PICK A CHALLENGING WEIGHT FOR THE MOVEMENTS