CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up: (5-7 minutes)
2 Sets: For Quality
1:00 Cardio Choice
5 Inchworm to Extended Plank Hold (5sec)
10 Tempo Air Squats 2020
8 Push-Ups
:30 second Jump Rope Practice
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Warm-Up Prep ( 5-7 minutes)
2 Sets
6-8 Dumbbell Bench, Building to working weight
10 Air Squats, Focusing on quality mechanics and speed out of the hole
100m Run, Building to pace on second run
2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position
10-15 Double Unders or Single Unders
Awake (2 Rounds for time)
“Awake”
Each For Time
5 Rounds
10 Dumbbell Bench Press
20 Air Squats
250m Row
Rest 5:00 minutes
5 Rounds
250m Row
3 Wall Walks
50 Double Unders
Dumbbells: MRx 35/25, Rx 50/35
Wall Walks to 10’’ Line from the Wall
Score = Sum Total Time
Record Each Time Interval / Piece
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
4-5 Sets: For Quality
5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press
14 Seated Banded Rows
()
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations