Thursday
CrossFit Evergreen – CrossFit
“Abs of Steel” AKA “Shaky Jake” (Time)
– 1 minute plank hold
– 100 floor wipers 135/95
– 100 1/2 burpees
– 100 V-ups
– 100 Russian twists 16kg/15 lbs
– 100floor knee-ins
– 100 flutter kicks
– 100 abmat sit ups
– 100 floor wipers 135/95
– 1 minute plank hold
40 minute cap
Wednesday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5×5)
Metcon
Metcon (Time)
50 Burpees
50 DU
50 Shoulder to Overheads 75/55 (Rx+=95/65)
50 DU
50 Lunges (25 per leg. Rx+= Jumping Lunges)
50 DU
20 minute cap
Tuesday
CrossFit Evergreen – CrossFit
Strength
Power Clean (4 x 4)
Metcon
Metcon (Time)
21-15-9
TTB
Box Jumps 24/20
1 minute plank
Monday
CrossFit Evergreen – CrossFit
Strength
Overhead Squat (4 × 5)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
open gym
CrossFit Evergreen – CrossFit
Saturday
CrossFit Evergreen – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
AMRAP 20
P1:ME Burpee Box Jump 24/20
P2:1 minute wall sit (Rx+= wall ball hold overhead during wall sit 20/14)
P1:ME wall balls 20/14
P2:1 minute dead hang
Score = total wall balls + total burpee box jumps
Partners may switch between active and held positions between exercises only. If you start a wall sit or dead hang you must accumulate 1 total minute by yourself.
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