Thursday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:50 WORK / :10 REST)

MIN 1 – 100m Run

MIN 2 – :20 Step-ups then Max Box Jumps

MIN 3 – :20 Tuck Hold then Max Tuck Ups

MIN 4 – SA Ring Row – Rings Rows

MIN 5 – 100m Run

*Coach Note – After the Warm-up go over the teaching of the Pull-ups & Toes to Bar.

Skill

Workout

Metcon (Calories)

“WHEELIE GOOD FRIENDS”

COMPETE

[Part 1]

For Calories:

In 20 Minutes accumulate Max Calories on the Bike:

Minute 1: Partner 1

Minute 2: Partner 2

Score = Total Calories Accumulated

[Part 2]

Tabata “Midline” (8:00)

20-seconds of work / 10-seconds of rest for 4 intervals:

Tabata Side Plank (Right)

Tabata Side Plank (Left)

Tabata Hollow Hold

Tabata Front Plank