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)