CrossFit Evergreen – CrossFit
Gymnastics Skill (No Measure)
Bar Muscle-Up Progression
Legless Rope Climb Progression
Shoryuken (Time)
“Shoryuken”
For Time:
5 Sets
5 Bar Muscle-Ups (Rx+) (Rx=10 Pull-ups)
15 Single Dumbbell Step Overs
1 Legless Rope Climb (Rx+) (Rx= with Legs)
9 Handstand Push-Ups (MRx = Box Pike Push-ups)
Dumbbell: MRx 35/25, Rx50/35
Box: MRx 20/16, Rx 24/20′
Rope Climb : 15ft Target (MRx=3 Pull to Stands)
Travel/Hotel/Limited Equipment (No Measure)
For Time:
5 Sets
5 Burpee Pull-Ups
15 Single Dumbbell Step Overs
5 Strict Pull-Ups
9 Handstand Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
Box or Bench 24/20”
Recovery (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Accessory Work (No Measure)
For Quality:
6 Rounds (12:00 Clock)
:40 On/:20 Off
Station 1 – Strict Toes to Bar
Station 2 – Supine Chinese Plank Marching