CrossFit Evergreen – CrossFit

Odin (Checkmark)

“Odin”

Every 2:00 x 15 Sets (5 @ Each Station)

Station 1: 18/13 Echo Bike

Station 2: 20 Overhead Squats

Station 3: 200m Run

Barbell: MRx 75/55, Rx 95/65

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

300m Run

15-12-9 Overhead Squats

Accessory Work (No Measure)

For Quality:

5 Sets

6/6 Bulgarian Split Squat 30×1

100ft (30m) Reverse Sled Drag

-rest as needed b/t sets-

Split squats should be done at a moderate load

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose