CrossFit Evergreen – CrossFit

Age test (No Measure)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

Father’s Day Rodeo workout (Time)

Buy in: 15 diamond push ups

then

4 rounds

10 unbroken bench press Rx:115/80; Rx+: 135/95

10 db curls each arm Rx: 30/20; Rx+: 40/25

10 db kickbacks each arm Rx: 30/20; Rx+: 40/25

30 flutter kicks

then

Cash out: 15 wide push ups