CrossFit Evergreen – CrossFit
PRVN Baseline (AMRAP – Rounds and Reps)
“PRVN Baseline”
18:00 AMRAP
28/22 Calorie Row
14 Burpee Box Jump Overs
Box: MRx 20/16, Rx 24/20
Score = Rounds + Reps
Goals / Stimulus / Objectives
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 9/10
Primary Objective: Overall Score
Secondary Objective: Burpee Pacing
There is nowhere to hide in this simple couplet. Your fitness will be tested, and be front and center, through the entire workout here. Your main goal today is to play to your fitness strengths to maximize your effort here. The row today is long enough that consistent paces will matter, but short enough that transitions into the erg and a hard start are equally important. Finding your cadence on the burpee box jump overs will be key to not bleed time here. Performing the level 3/2 version of this workout is highly encouraged for anyone who can safely do so.
Travel/Hotel/Limited Equipment (No Measure)
18:00 AMRAP
2:00 Machine Choice
14 Burpee Over Object
Accessory Work (No Measure)
For Quality:
10:00 EMOM
Minute 1 – 5/5 Knees over Toes Split Squats , Light Load
Minute 2 – :20/:20 Single Leg Hip Thrust Hold, Light Load
Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.
Recovery (Checkmark)
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose