5
Nov
Friday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:30 Row
6 Air Squats
6 Scap Push-Ups
6 Scap Pull-Ups
*At 2:30 switch to:
:30 Row
6 Front Squats
6 Strict Press
6 Kip Swings or Ring Rows
Strength
Back Squat (3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Back Squat
*IF time permits…may be completed before/after metcon*
Workout
Metcon (AMRAP – Reps)
PART 1:
EMOM8:
Unbroken Strict Ring Dips
*Score = Total Reps
Great Balls of Fire (Calories)
“GREAT BALLS OF FIRE”
PART 2:
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)
[Kilos = 9/6]
*Score = Total Bike Calories.
Optional Cool Down
Warm-up (No Measure)
2:00 Saddle Pose
1:00 Sprinter Stretch (L)
1:00 Sprinter Stretch (R)
2:00 Child’s Pose
(No Measure)