Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

FOR QUALITY

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

50’ Side Shuffle (Down and Back)

50’ Karaoke (Down and Back)

200m Run

Into…

2-3 ROUNDS

20 Slow Alt. Bicycle Crunches

5/5 Staggered Stance Good Mornings

10 Barbell High Pulls

5 Tall Jumps*

*Jump high into the air and land in an athletic stance. Overemphasize the opening of the hips!

Skill

Metcon (Weight)

6 SETS FOR QUALITY*

1 Paused Clean Deadlift**

2 Hang Power Cleans

*Work up to a Moderate weight.

**Pause for :02 above knee then continue the lift.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

100m Run

12 V-Ups

5 Hang Power Cleans (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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