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)