Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (EZ-MOD)

12 Pike Shoulder Taps

10 Single DB Strict Press*

10 Up-Down + Mountain Climber**

*R2 & R3 complete DBL DB Strict Press.

**1 Rep = Hands go to the floor, sprawl back into top of Push-Up position, complete 1 Mountain Climber on each leg, jump feet up, stand.

Strength

Metcon (Weight)

6 SETS*

3 Strict Press

+

3 Push Press

*Build to a Moderate weight.

(Score is Weight)

Week 1 of 8**
**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

Workout

Metcon (Time)

“DIAMOND IN THE ROUGH”

COMPETE (RX)

For Time:

10-8-6-4-2:

Ring Muscle-ups

Double Dumbbell Devil’s Press (50/35)

Double Dumbbell Box-Step Overs (24″/20″)

SWEAT (SC)

For Time:

10-8-6-4-2:

Pull-Ups

Hand Release Push-Up

Double Dumbbell Devil’s Press (35/25)

Double Dumbbell Box-Step Overs (24″/20″)