CrossFit Evergreen – CrossFit
CFE INSPIRE
“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner
We will be doing workout #1 today with mobility! Keep cheering on our quarter finalists! And each other! You all are doing so well! Keep choosing YOU!!
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
Cool Down Time (No Measure)
KB Forward fold on box
Pigeon on box with lacrosse ball
Front rack on box
Scapula release with lacrosse ball
Cat/Cow
Frog with puppy pose
Cobra
Bow pose
Z sit with side bend
Neck – shrug, side and back, seated bend, pike spine, tall