CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Rounds

10 (per leg) DB weighted bulgarian split lunge

10 goblet squats

1 min wall sit
Try to focus on core stability during these movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 air squats

15 box jumps 24/20 RX+= 30/24

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

4 Sets

10 DB Bench

10 DB Bicep Curls

10 DB Shoulder Press

Metcon

Metcon (Time)

4 Rounds

21 Cal Row

15 Push-ups

9 Pull-ups

CrossFit Evergreen – CrossFit

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Stop Draggin’ My Heart Around (Time)

With a 40 minute time cap, In teams of 2:

Buy-in: 300m run

then

– 25 weighted push ups 45/25; Rx+ 100/55

– 100′ sled drag 203/148 (3 blue, 2 orange/2 yellow, 4 black)

– 100′ sled pull

– 50 weighted sit ups 45/25

– 100′ sled drag

– 100′ sled pull

– 25 weighted push ups

– 100′ sled drag

– 100′ sled pull

– 50 weighted sit ups

– 100′ sled drag

– 100′ sled pull

then

cash out

– 300m run
– Partners run together

– Both partners each do all the push ups and all the sit ups, alternate

– Partners alternate rounds between sled drags and sled pulls

CrossFit Evergreen – CrossFit

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Roll & Stretch

5 minutes personal warm up

Warm-up

300m run/row

50 wall ball partner/wall sit ups

sampson stretch

pass throughs

good mornings

Weightlifting

” 3- way delts” DB raises (front, side, back)

4 x 10

Shoulder Press (3 x 10)

If your shoulders are hurt either use light weight or do another movement (like deadlifdts)

Challenge

2 minute plank hold (any plank)

CrossFit Evergreen – CrossFit

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Strength

Bench Press (4×5)

Metcon

Metcon (No Measure)

EMOM 20

Min 1: 15 KB swings 24/16

Min 2: 10 slam balls 40/20

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 4

21 calorie row

ME DU

Rest 2 minutes

AMRAP 4

21 calorie row

ME burpees

Rest 2 minutes

AMRAP 4

18 calorie row

Me DU

Rest 2 minutes

AMRAP 4

18 calorie row

ME burpees
Score= total DU and burpees completed.

Core Conditioning

Metcon (No Measure)

EMOM 12

min 1: 30 second hollow body hold

Min 2: 15 crunches

Min 3: 30 scuba kicks