Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

10 Alt. Lunges w/ Twist

:30 Tuck Hold

6 Wall Squats w/:02 pause in bottom

10 Tuck-Ups

Into …

2 ROUNDS

12 Mixed Grip Lunges (switch after 6 Alt. Lunges)

:30 Wrist Stretch*

:30 Lat Stretch**

*On the knees, place the hands on the ground with fingers towards the knees and stretch the wrists by keeping the palms on the ground.

**Sit back into child’s pose and reach forward with the arms, rotating palms up and palms down.

Workout

A: Metcon (Calories)

“FLUFFY”

[AMRAP 8]:

Bike Calories

Rest 2 Minutes

B: Metcon (AMRAP – Reps)

[AMRAP 8]:

1 Rope Climb (15′)

10 Double Unders

1 Rope Climb (15′)

20 Double Unders

1 Rope Climb (15′)

30 Double Unders

…

Add 10 Double Unders Every Round

Rest 2 Minutes

C: Metcon (Weight)

[8 Minute Window]:

Establish 5RM Deadlift