Saturday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
2-3 ROUNDS
100m Run
10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot)
5 Med. Ball Front Squats + 5 Med. Ball Push Press
10 Alt. Box Step-Ups
5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings
Strength
Deadlift (1×5)
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
10 Deadlifts (255/175)|(175/115)
-Time Cap 20:00-
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (115/79)|(79/50)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
40 Box Jumps (24/20)
20 Deadlifts (255/175)|(175/115)
*P1 & P2 Run together. Other movements are split as needed. P1 works while P2 rests.
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (115/79)|(79/50)
