Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

12 Walking Lunges*

10 Barbell Elbow Punches

8 Tuck-Ups

6 Scap Pull-Ups

4 Kip Swings

*At 3:30 Athletes can switch to FR Barbell Lunges.

Extended Warm-up

Metcon (No Measure)

3 SETS

5 Kip Swings

+

3 Kipping Knees to Chest or Toes to Something

+

3 Toes to Bar

*Between each Set complete 6 Front Rack Lunges. Increase weight each set and finish the final set at workout weight.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

16 Toes to Bar

8 Alt. Front Rack Lunge (115/75)|(75/55)

:30 Front Rack Hold

8 Alt. Front Rack Lunge

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)