Sunday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES (:45 ON / :15 OFF)
MIN 1 – Cal Row
MIN 2 – Lunges
MIN 3 – Russian KB Swings
MIN 4 – Kip Swings
MIN 5 – Tuck-ups
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 8 Back Rack Lunge (R)*
MIN 2 – 8 Back Rack Lunge (L)
MIN 3 – :45 EZ Bike/Row/Ski
*Keep weight Moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
20 Hanging Knee Raises*
40/30 Cal Row
20 Hanging Knee Raises
60 KB Goblet Lunges (53/35)|(35/26)
40/30 Cal Row
20 Hanging Knee Raises
90 KB Swings
60 KB Goblet Lunges
40/30 Cal Row
20 Hanging Knee Raises
*Option for Toes to Bar.
(Score is Time)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
30 Hanging Knee Raises**
60/48 Cal Row
30 Hanging Knee Raises
90 KB Goblet Lunges (53/35)|(35/26)
60/48 Cal Row
30 Hanging Knee Raises
120 KB Swings
90 KB Goblet Lunges
60/48 Cal Row
30 Hanging Knee Raises
*P1 works while P2 rests. Split work as needed.
**Option for Toes to Bar.
(Score is Time)
KG KB: (24/16)|(16/12)