Thursday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

10 Wall Ball Strict Press

12 Lunge + Twist

14 Jumping Jacks

*For 2nd round, switch to:

10 Wall Ball Thruster

12 Lunge + Lunge +Squat

25ft High Knees

For 3rd round, switch to:

10 Wall Ball Thruster

12 Cossack Squats

25ft Side Shuffle R

25ft Side Shuffle L

Strength

Workout

Metcon (AMRAP – Reps)

“MOVE ALONG”

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single Dumbbell Devil’s Press

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Reverse Lunges

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Thrusters

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: (50/35)

Box: (24″/20″)

*Score = Sum Total Reps

1 Rep = 1 Dumbbell Rep or 1 Calorie