CrossFit Evergreen – CrossFit

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Roll & Stretch

5 minutes personal warm up

Warm-up

300m run/row

50 wall ball partner/wall sit ups

sampson stretch

pass throughs

good mornings

Weightlifting

” 3- way delts” DB raises (front, side, back)

4 x 10

Shoulder Press (3 x 10)

If your shoulders are hurt either use light weight or do another movement (like deadlifdts)

Challenge

2 minute plank hold (any plank)