Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Cossack Squats (option to switch to Air Squats in 2nd round)

10 Hollow Rocks

10 Elevated Calf Raises*

*On an elevated surface like a curb or stacked plates, perform a calf raise, then slowly lower and pause for :02-:03 in the bottom stretch. We’re working on ankle range of motion.

2 ROUNDS

100m Run

:20 Bottom of Squat Hold (option to hold barbell in front rack position in 2nd round)

10 SLOW Arm Haulers

5 Hang Muscle Cleans + 5 Up & Overs*

*Push Press to back rack + back rack push press to front rack = 1 Rep

Strength

Deadlift (4×8)

Deadlift:

4 Sets of 8 @ 65% 1RM

1 Sets of 8+ @ 65% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

Workout

Metcon (7 Rounds for time)

“CONCRETE JUNGLE”

On the 3:00 x 7 Rounds:

400 Meter Run

12 Chest to Bar Pull Ups

*Score = Sum Total Time of 7 Rounds. Enter all 7 split times.