11/27/20
CrossFit Evviva, CrossFit Revival – CrossFit
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Warm-up (No Measure)
HOME GYM
WARM-UP
WORK FOR 5 Min
20 Lunges
15 Toe touch to squat
10 Good mornings
5 Up Downs
Metcon (Time)
HOME GYM
IN TEAMS OF 2
OR HALF THE REPS AS INDIVIDUAL
Part A – CAN’T FEEL MY LEGS
300 Goblet Squats for time
* every time you switch 10 synchronized Butterfly SIt-Ups
PART B – CAN’T FEEL MY SHOULDERS
200 DB Push Press
* every time you switch 5 Synchronized Pull-Ups/Bent Over Rows
PART C – Can’t feel my core
100 V-Ups
*every time you switch 10 synchronized Push-ups
Metcon (Time)
FULL GYM
PARTNER WORKOUT
Part A – CAN’T FEEL MY LEGS
300 Front Squats for time
* every time you switch 10 synchronized Butterfly SIt-Ups
PART B – CAN’T FEEL MY SHOULDERS
200 Push Press
* every time you switch 5 Synchronized Pull-ups
PART C – Can’t feel my core
100 V-Ups
*every time you switch 10 synchronized Push-ups
L1 45/35
L2 35/20
L3 20/PVC
* movements are performed with an empty barbell
* if you switch perform the given synchronized movements
*no rest in between the parts
* focus on movement quality and a high standard