Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

5 Bodyweight Kang Squats*

10 Ring Rows

5 Hollow Rocks + 5 Superman Arch Rocks

2 ROUNDS

100m Jog

5 Scap Pull-Ups + 5 Kip Swings

5 Sumo Stance Good Mornings

10 Alt. DB Sumo Deadlifts

*Feet begin in a squat stance. Bow forward, hinging the hips back into a good morning position. Once a stretch is felt in the hamstrings, drop the hips low into a squat and pull the chest more upright, finishing in the bottom of a squat. Then drive the hips high with the torso forward (back in that good morning position), squeeze the glutes and push the hips forward, standing tall.

Strength

Clean and jerk (4-4-3-2)

Build to mod-heavy weight with good form

Workout

Metcon (Time)

“SNEAKY SEVENS”

COMPETE

7 Rounds For Time:

7 Box Jump Overs (30″/24″)

7 Power Cleans (135/95)

7 Toes to Bar

7 Front Squats (135/95)

7 Bar-Facing Burpees

7 Push Jerks (135/95)

7 Chest to Bar Pull-ups

SC: 95/65 (24/20″)

*Score = Time it takes to complete the workout.