CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang
Travel/Hotel/Limited Equipment (No Measure)
For Time
4 Rounds
20 V-Ups
10 Strict Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm Overhead Walking Lunge
Dumbbell or Kettlebell: Load of Choice
Accessory Work (No Measure)
4 Sets, For Quality
10-12 Dumbbell Bench Press
10-12 Goblet Cyclist Squats
:30/:30 second Paloff Press Hold
Recovery (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon