CrossFit Evergreen – CrossFit
Butterflies (AMRAP – Reps)
“Butterflies”
5 Rounds For Time:
25/20 Calorie ski 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.
– Ski 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
– 400m 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