CrossFit Evergreen – CrossFit
Time Lord (AMRAP – Rounds and Reps)
AMRAP 30:
50 Strict Pull-ups
100 Push-ups
150 Sit-ups
Every 2 Minutes [Starting at 0:00]:
12/10 Calorie Bike
Scoring
Score | Rounds plus reps completed.
Stimulus
Great combination of stimuli in today’s piece with both task priority AND intervals. While we want to accomplish all of our work during our working minute, we also want to maintain a hard and consistent effort on the bike throughout the clock. How well do you balance the two styles?
Modifications
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows
PUSH-UPS
Reduce Reps
Hand Release Push-Ups
Box/Bench Push-Ups
Dumbbell Bench Press
SIT-UPS
Reduce Reps
Hollow Rocks
500M BIKE
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
200m Run
Accessory Work (No Measure)
Gun Show
3 Super Sets:
20 Dumbbell Chest Flyes
20 Dumbbell Tricep Kick Backs
Rest 1 minute between Super Sets