8
Mar
Monday
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Lunges
8/8 SA KB Deadlift
6/6 SA KB Russian Swings
10 Quad Heel Taps*
*R2 – Slow Deadbugs. R3 – Alt. V-Ups.
EXTENDED WARM-UP
3 ROUNDS FOR QUALITY
10 Slow Cossack Squats
10 Bootstrappers
10 Kang Squats*
10 Tempo Squats (2222)**
*R1 complete w/ BW. R2 +R3 complete w/ barbell.
**R1 complete w/ BW. R2 + R3 complete w/ barbell.
Strength
Back Squat (10-8-8)
10-8-8*
Back Squats
*Build to a Moderate weight. Complete a :45 Single KB Front Rack Hold (Heavy) on each arm after each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Alt. KB Thrusters (53/35)|(35/26)*
16 Sit-Ups
*Athlete will press one KB overhead while the other KB stays in the Front Rack. They will then switch to the other arm on the next rep.
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
