CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
For Quality
2 Sets
200m Run
5 Inchworm-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Press
5/5 Single Arm Ring Rows
10 Alternating Box Step-Ups
5 Box Jumps
3-5 Burpee Pull-Ups
12 Days of Fitness (Time)
“12 Days of Fitness”
1) Wall Walk
2) 200m Run
3) Handstand Push-Ups
4) Strict Pull-Ups
5) Burpee Box Jumps
6) Push-Ups
7) Single Arm Thruster (Switch arms each round)
8) Alternating Single Arm Devils Press
9) Goblet Squats
10) Single Dumbbell Step-Overs
11) Calorie Bike
12) Ring Muscle-Ups
Dumbbell: MRx 35/25, Rx 50/35
Box Height: 24/20
Goals / Stimulus / Objectives
Goal: 25:00-35:00
Time Cap: 40 minutes
Primary Objective: Finish within the Time Cap
Secondary Objective: Increase pace as you go!
The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.
A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated
Travel/Hotel/Limited Equipment (No Measure)
Sub Bench for Box and Sub Dips for Muscle-ups
Accessory Work (No Measure)
For Quality
5 Sets
8-10 Dumbbell Cuban Rotations
10/10 Single Arm Dumbbell Row
10 Glute Bridge Dumbbell Pull-Overs
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d