Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

:40 Arms Only Rowing*

10 Scap Push-ups

10 Deadbugs

5 Up-Downs

Into…

1-2 ROUNDS (Time Dependant)

:40 Full Body Rowing

5-7 Push-Up + Down Dog

10 Tuck-Ups

5 Burpees

*R2 Complete Arm + Body Rowing.

Strength

Rope Climbs

PART 1:

EMOM8 Rope Climbs or Legless Rope Climbs

*Athlete chooses number of Rope Climbs

*Score = Sum Total Rope Climbs

Workout

Metcon (AMRAP – Rounds)

PART 2: “INDY 500”

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (70/50)

15 Lateral Dumbbell Burpees