CrossFit Evergreen – CrossFit
The Alternate Villainous 45 lb workout (AMRAP – Reps)
Max effort for reps/calories of:
(3 minutes of work/ .30s of rest between events)
Rx: 45/35; Rx+:
– bench
– bent over row
– calf raises
– upright row
– skull crushers
– bb curl
– abmat situps
– calorie row
Accessory Work (No Measure)
3 Sets, For Quality
:30 second Weighted Wall Sit
10/10 Pallof Press
50ft (15m) Mixed Rack + Overhead Carry
Recovery (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)