CrossFit – Wed, Nov 27

CrossFit Evergreen – CrossFit

Thanksgiving With The Girls (Time)

“Thanksgiving with the Girls”

For Time:

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

into…

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35lb, 24/16kg)

12 Pull-Ups

into…

“Fran’s” House

15 Thrusters (95/65)

15 Pull-Ups

into…

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65)

into…

“Grace & Isabel’s” House

15 Ground-To-Overheads (135/95)

into…

“Kelly’s” House

400m Run

30 Box Jumps 24/20

30 Wall Ball Shots (20/14)

Travel/Hotel/Limited Equipment (No Measure)

Sub Dumbbell Movements

Accessory Work (No Measure)

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon