Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

10 Groiners + Thoracic Twist

10 Bootstrap Squats

10 Lunges

Into…

1 ROUND

100m Run

10 Lunge-Lunge-Air Squats

10 Single DB Strict Press w/ :01 Pause OH

Into…

1 ROUND

200m Run

10 Single DB Front Rack Lunge-Lunge-Thruster*

*Hold DB on both hex’s in the Front Rack and complete the movement.

Strength

Front Squat (10-10-10*)

*Build to a Heavy weight.

Week 5 of 7

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

300m Run

5/5 OH DB Lunge + Lunge + Thruster (50/35)|(35/20)*

*1 Rep = 1 OH DB Lunge (R) + 1 OH DB Lunge (L) + 1 SA Thruster. Complete 5 reps with the DB on one side then switch.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)