CrossFit – Thu, Mar 21

CrossFit Evergreen – CrossFit

Butterflies (Time)

“Butterflies”

5 Rounds For Time:

30/24 Calorie Bike Erg

30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35

10-20-30-40-50 Box Jumps (24″/20″)

– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.

– Bike Erg: 2:00 or less.

– Russian Kettlebell Swings: 1-2 sets.

– Box Jumps: Full extension of hip and knees on top of the box.

– Score: Time to complete work.
MODIFICATION

CALORIE BIKE ERG

– Reduce Reps

– 2:00 Time Cap

– 25/20 Cal Echo Bike

– 30/24 Calorie Row

– 25/20 Calorie Ski

– 400m Run

– 300m Air Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Sub Eye Level Dumbbell Swing

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15-30-45-60-75 Squat Jumps

– Reverse Lunges

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms