Saturday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
1 ROUND (6:00 CAP)
10 Lunges
10 Up-Downs
10 Ring Rows
10 Scap Pull-Ups
1 ROUND
8 Step-Ups
8 Up-Downs
8 Ring Rows
8 Kipping Swing
1-2 ROUNDS (Time Permitting
5 Box Jumps
5 Burpees
5 Jumping Pull-Ups / Jumping Chest to Bar Pull-Ups
Workout
THE GRINCH (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES*
15 Box Jump Overs (20)
15 DB Bent Over Row (Athlete Choice)
12 Box Jumps (24/20)
12 Pull-Ups
9 Burpee Box Jumps (30/24)|(24/20)
9 Chest to Bar Pull-Ups
*Every 2:30 including 0:00 complete 10 Alt. DB Suitcase Lunges (Athlete Choice).
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 8 MINUTES*
8 Box Jump Overs (20)
8 DB Bent Over Row (Athlete Choice)
-Into-
AMRAP x 8 MINUTES
6 Box Jumps (24/20)
6 Pull-Ups
-Into-
AMRAP x 8 MINUTES
4 Burpee Box Jumps (30/24)|(24/20)
4 Chest to Bar Pull-Ups
*P1 completes a full round in each AMRAP. P2 completes Max Alt. DB Suitcase Lunges (Athlete Choice). Once P1 completes a full round they switch. There is no rest between AMRAPs.
(Score is Lunges)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
12-11-10-9-8-7-6-5-4-3-2-1
DB Flutter Kicks*
1-2-3-4-5-6-7-8-9-10-11-12
DB Plank Taps*
*1 Rep = L + R.
(No Measure)