CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
Begin to warm up on your own until the coach begins the group warm up.
Include an easy 2-4 minutes on bike or rower.
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
Chad 1000x (Time)
“Chad”
Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
1,000 box step ups. Rx: 30/20 lb db – Rx+ 45/35 lb db use 20″ box
– Scaled: lighter to no weight, smaller box or fewer steps