CrossFit Evergreen – CrossFit
Circle of Life (AMRAP – Rounds and Reps)
For Reps:
20:00 AMRAP
16 Wall Balls
4 Ring Muscle Ups (Rx+)
200m Run
Instead of Muscle Ups: MRx= 8 Aussies Rx= 8 Pull-ups
Wallball: MRx 14/10lbs Rx 20/14lbs
100m = 1 Rep
Goal: 7-9 Rounds
Score: Rounds & Reps
Primary Objective: Complete most total rounds
Secondary Objective: Ring Muscle Ups/Pull Ups Unbroken
This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.
Travel/Hotel/Limited Equipment (No Measure)
For Reps:
20:00 AMRAP
12 Dumbbell Thrusters
8 Inverted Rows
8 P-Bar Dips
200m Run
Dumbbells 30/20lb
Recovery (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Accessory Work (No Measure)
For Quality:
5 Sets
5/5 Bulgarian Split Squat Tempo
14 Push-Ups
9/9 Single Arm Dumbbell Curls
-rest as needed b/t sets-
Sub for those that
Tempo is written as:
Eccentric/lowering – 3 second
Bottom – 0 second
Concentric/raising – Explosive
Top – 1 second
*These numbers are an example for the bulgarians.