CrossFit Evergreen – CrossFit
Group warm up (No Measure)
Shaolin lunges 2 x 50 (25/25)
elephant walks 2 x 20 (10/10)
hip flexor/psoas stretch 4 x 30s
A core filled Saturday Chipper (AMRAP – Reps)
Do the following in order for time:
10 floor knee tuck to dragon flags
20 elbow plank, hip dips (each side)
30 push up & “scrunch”
40 hollow body hold db floor bench press MRx: 15/10; Rx: 30/20; Rx+: 35/25
50 db/kb bent over row alternating MRx: 15/10; Rx: 30/20; Rx+: 35/25 (25/25)
Rx: 40′; Rx+: 80′ monkey grip kb carry Rx: 70/53
50 weighted knee-in (knee tucks or frog kicks) 20/14
40 floor db skull crushers MRx: 15/10; Rx: 30/20; Rx+: 35/25
30 seated db curls MRx: 15/10; Rx: 30/20; Rx+: 35/25
20 standing db weighted oblique crunches (each side) MRx: 15/10; Rx: 30/20; Rx+: 35/25
300m run