Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Jumping Jacks

10 Scap Push-Ups

10 DB Around the World

:30 DB Hollow Body Flutter Kicks

Into…

2 ROUNDS

6 Push-Up + Down Dog

8 Up-Downs

10 Deadbugs

12 Alt. DB Press

Strength

Metcon (Weight)

EMOM x 5 MINUTES**

1 Push Press

+

3 Push Jerks

Workout

Metcon (Time)

“JACK SPARROW”

COMPETE

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35) | (35/20)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments