Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Single Unders

10 Slam Ball G2OH

10 PVC Upright Rows

10 PVC Pass Thrus

Into…

2 ROUNDS

:30 Single Unders*

10 Slam Balls

10 PVC Behind the Neck Strict Press**

10 PVC Behind the Neck Push Press

*Option to practice Double Unders.

**Option to use barbell in second round.

Strength

Metcon (Weight)

Bench Press

10-5-3-1-1-1-3-5-10

*Score = Total Load

Workout

Metcon (AMRAP – Reps)

“HORSESHOES”

COMPETE

5 Rounds For Time:

12 Toes to Bar

150′ Farmers Carry (50’s/35’s) | (35/20)

21/15 Calorie Assault Bike

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll Lat (R)

2:00 Foam Roll Lat (L)

1:00 Wall Press

(No Measure)