CrossFit Evergreen – CrossFit
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load)
Extra Instructions
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
Heimdall (Calories)
“Heimdall”
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Shuttle Runs
Box: 24/20
Dumbbells: MRx 30/20, Rx 50/35
Shuttle Run = 25ft out and back
Score = Calories
Travel/Hotel/Limited Equipment (No Measure)
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose