CrossFit Evergreen – CrossFit
Let Loose (Time)
5 Rounds:
30 Kettlebell Swings MRx/Rx (35/25) Rx+(53/35)
30 Hand Release Push-ups (MRx = Regular Push-ups)
27/21 Calorie Bike
Rest 2 Minutes Between Rounds
Time Cap: 35 Minutes
Scoring
Score | Time to complete work, including rest. Add 1s per rep if we are time capped.
Stimulus
Don’t let the two minutes of rest between rounds fool you, this triplet packs a punch! Kettlebell swings are lighter and faster, while the push-ups will bring the pace down a bit in the middle to let you catch your breath, and the bike erg will be sure to spike that heart rate again before we get into our rest period. Smart breaks of work are key today!
Movements
Kettlebell Swings | Completed in 1-2 sets across the workout, 1:00 or less.
Hand Release Push-ups | Hard cap of 2:00 of work
Calorie Bike | About 2:00 of work each round.
Modifications
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
HAND RELEASE PUSH-UPS
Reduce Reps
Regular Push-Ups
Box/Bench Push-Ups
Dumbbell Bench Press
Dumbbell Floor Press
CALORIE BIKE
Reduce Reps
2:00 Time Cap
30/24 Calorie Row
27/21 Calorie Ski
400m Run
300m Air Run