Wednesday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Cardio (Athlete’s Choice)
:30 Hollow Hold
20 SLOW Alt. Plank Shoulder Taps
10 Arm Haulers
5 Bodyweight Kang Squats
Into …
2 ROUNDS
8/8 Single Arm Ring Rows
50ft. Bear Crawl*
:15/:15 Single Arm Plank Hold
*Switch to Quad Crawl in 2nd round
Workout
Metcon (Weight)
PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats
*Score – Heaviest Load
Metcon (AMRAP – Rounds and Reps)
“THREE STRIKES”
PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
[Kilos = 22.5/15]
*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.
Optional Finisher
Metcon (No Measure)
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Flutter Kicks
*1 Set = MOVT 1 + MOVT 2 .
(No Measure)