Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

5 Ring Rows

5 Air Squats

5 Barbell Strict Press

Into..

AMRAP x 2 MINUTES

5 Scap Pull-ups

5 Tempo Air Squats (32X1)

5 Barbell Push Press

INTO..

AMRAP x 2 MINUTES

5 Jumping Pull-ups or Ring Rows

5 Barbell Thrusters

Workout

Strength

Coaches choice

*May be completed before/after class if time permits

“CANNOLI” (Time)

“CANNOLI”

COMPETE

Buy-In:

50/35 Calorie Assault Bike

3 Rounds:

15 Deadlifts (185/135) | (135/95)

30 Double Unders

15 Kipping Handstand Push-ups/ Hand release pushup

30 Double Unders

Cash-Out:

50/35 Calorie Assault Bike

[Kilos = 84/61]

*Score = Time it takes to complete the workout