Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

1 ROUND (7:00 CAP)

20 Single Unders

10 SLOW Jefferson Curls

5/5 Staggered Stance Good Mornings

:30 Hollow Hold

Into…

1 ROUND

20 High Jump Single Unders

10 Empty Bar Deadlifts

10 Good Mornings

10 Strict Knee Raises

Into…

1 ROUND

:30 Double Unders/ Double Under Attempts

10 Narrow Stance Good Mornings

10 Kipping Knees to Chest

Strength

Deadlift (4-4-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

Week 4 of 6

Workout

DEAD INSIDE (Time)

“DEAD INSIDE”

For Time:

55 Deadlifts (225/155) (155/105)

55 Toes to Bar

55 Box Jump Overs (24″/20″)

55 Kipping Handstand Push-ups / 55 Double Dumbbell Push Press (35’s/25’s)

[Kilos = 102.5/70]

*Score = Time it takes to complete the workout.

Time Cap: 20 Minutes