CrossFit Evergreen – CrossFit

only the 8 and 9 classes today – pick a wod and do your best
THEN JOIN THE DOUBLE UNDER CLINIC!

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SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs

SEAL Crusher Part 2 (Time)

4 sets of 15 reps (goal = unbroken)

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

cash out:

– 100 abs

SEAL Crusher Part 3 (Time)

4 sets of 15 reps (goal=unbroken)

– Bulgarian split lunges (both legs)

– calf raises (straight, toes out, toes in)

– rear lunges

– strict press (alternate in front of and behind neck)

– front/side delt raises

– rear delt raises

cash out:

– 100 abs