Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

3 SETS ON A 6:00 CLOCK…

:30 Bike*

10 Single DB Alt Sumo Deadlifts

10 Single DB Alt Russian Swing

5/5 Single DB Strict Press**

*EZ → Mod → HARD

**After 1st set, switch to Push Press

Strength

Metcon (Weight)

Back Squat

4×5

Build to mod weight

Workout

Metcon (4 Rounds for time)

“WALKING ON SUNSHINE

COMPETE

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings (53/35)

Max Distance Handstand Walk

Rest 4 Minutes Between

* Score Is Total Reps for All 5 Rounds (1 Rep = 5ft Handstand Walk)

SWEAT

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings (35/26)

Max Wall Walks

Rest 4 Minutes Between

* Score Is Total Reps for All 5 Rounds (1 Rep = 1 Wall Walk)