Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

3 SETS

:30 Row (EZ→ Mod→ Hard)

4 Groiner + Thoracic Twist (per side)

8 Lunge + Lunge + Squat

10 Wall Ball Front Squats*

:20 Kneeling Ankle Stretch/leg**

*Set 1 = WB Front Squat, Set 2 = WB Push Press to Target, Set 3 = Wall Ball

**In the top of a lunge position, press the front knee forward and back to deepen the stretch in the ankles

Strength

Deadlift (4×5)

*Keep weight Moderate.

Workout

“OH MY TOSH” (Time)

COMPETE

[On the 0]:

200 Meter Run + 3 Deadlifts (225/155) | (155/105)

[On the 2]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 6]:

600 Meter Run + 9 Deadlifts (225/155)

[On the 12]:

200 Meter Run + 3 Deadlifts (225/155)

[On the 14]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 18]:

600 Meter Run + 9 Deadlifts (225/155)

[On the 24]:

200 Meter Run + 3 Deadlifts (225/155)

[On the 26]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 30]:

600 Meter Run + 9 Deadlifts (225/155)

[Cap at 36:00]

[Kilos = 102.5/70]

*Record Time For Each Round

*Score Is Sum Total Time of All 9 Rounds