Wednesday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
1 ROUND
:40 Cal. Bike*
10 Hollow Rocks + 10 Superman Rocks (on the floor)
:20/:20 Single Arm DB Overhead Hold
Into…
1 ROUND
:40 Cal. Bike
5 Scap Pull-Ups + 5 Kip Swings
10 DB Strict Press
Into…
1 ROUND
:40 Cal. Bike
5 Plank to Down Dog**
10 DB Push Press or Strict Press
*Increase pace each round, ending at the workout pace by the 3rd round.
**Begin in a tall plank/push-up position then pike the hips up and drive the head through the arms.
Strength
Push Jerk (3-Rep )
ON A 16:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Push Jerk
(Score is Weight)
Week 8 of 8
Workout
Metcon (Time)
“MAY I HAVE ANOTHER”
COMPETE
On the 3:00 x 7 Rounds:
200 Meter Sandbag Run
12 Toes to Bar
9 Deadlifts (185/135)
*Sub slam balls or med balls for sandbag run*
*Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time.
Optional Finisher
Warm-up (No Measure)
1:30 Banded Shoulder Distraction (R)
1:30 Banded Shoulder Distraction (L)
1:00 Foam Roll Lats (R)
1:00 Foam Roll Lats (L)
(No Measure)
