Thursday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

10 Scap Pull-Ups

10 Kip Swings

30 Single Unders

10 Tuck-Ups

10 Burpees

*After the warm-up have your athletes grab a quick drink of water then meet you by the rig to go over the teaching of the Toes 2 Bar & Pull-ups.

Skill

Metcon (No Measure)

3-4 SETS ON A 12:00 RUNNING CLOCK…

3×2-for-1 Toes 2 Bar

:30 Double Under Practice

3×2-for-1 Pull-Ups

:30 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)