Saturday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1 ROUND
:30 Row
10 Lunges
7/7 Box Step-Ups
7/7 Half Kneeling DB Strict Press
10 Up-Downs
1 ROUND
:30 Row
10 Single DB Lunges
10 Box Jumps
7/7 Half Kneeling DB Strict Press
10 Up-Downs
1 ROUND (Time Permitting)
:30 Row
10 DBL DB Lunges
10 Box Jump Overs
7/7 Half Kneeling DB Strict Press
10 Up-Downs
Strength
Metcon (Weight)
3 SETS
8/8 Single Arm Half Kneeling Landmine Presses*
10 Half Kneeling Landmine Rotations**
*Keep weight Moderate.
**Keep weight Light or use an Empty Barbell. 1 Rep = R+L.
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
30/24 Cal Row
25 Box Jump Overs (24/20)
20 DBL DB Front Rack Lunges (50/35)|(35/20)
15 DB Push Press
(Score is Time)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 22 MINUTES
12 Box Jump Overs (24/20)
10 DBL DB Front Rack Lunges (50/35)|(35/20)
8 DB Push Press
*P1 completes 1 full round while P2 completes Max Cal Row. Switch once round is completed.
(Score is Total Cals)
KG DB: (22.5/15)|(15/10)
