Wednesday
CrossFit Evergreen – CrossFit
Strength
Turkish Get Up (4×2 (1 per arm))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
500 Meter row
20 V-ups (Rx+=TTB)
20 Back squats 115/80
Tuesday
CrossFit Evergreen – CrossFit
Strength
Power Clean (4×5)
Do not continue to do reps if your form starts to get bad. Getting injured is not worth a cool score or a PR.
Metcon
Metcon (Weight)
EMOM 16
Minute 1: 5 Deadlifts (you pick the weight. Use the same weight the whole time unless you need to drop.)
Minute 2: 15 Box Jump Overs 24/20
Monday
CrossFit Evergreen – CrossFit
Strength
Shoulder Press (4×5)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
This is the Rx workout for today.
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
This is the Rx+ workout for today.
open gym
CrossFit Evergreen – CrossFit
Saturday
CrossFit Evergreen – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 24
15/12 Calorie Row
10 Box Jump Overs 24/20
10 Hang Power Snatches 95/65
Teammates take turns completing full rounds. Total completed rounds for the team is your score.
Friday
CrossFit Evergreen – CrossFit
Strength
Back Squat (5×3 (80-90%))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
50 Air Squats
40 Sit-ups
30 Jumping Pull-Ups
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals