Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

5 Bodyweight Good Mornings

5 SLOW Wall Squats

5 DBL KB/DB Suitcase Deadlifts + 1:00 Suitcase Hold

Into ..

1-2 ROUNDS (Time Permitting)

5 Cat/Cows

:30 Child’s Pose*

6 Alt. Scorpions**

:30 Superman Hold

20 Glute Bridge-Ups

*Knees wide with feet together, send the hips back towards the hips as the arms reach forward to stretch the lats.

**Lying face down with arms out to a T, gently lift the left leg and kick it back and up towards the right hand. Pause for a few seconds, then alternate – right leg to left hand.

Strength

Front Squat (6-6-4-4*)

*Build to a Moderate-Heavy weight.

Workout

Metcon (Time)

3 Rounds:

15 Double Dumbbell Squats

15 Handstand Push-Ups/ DBL DB S2OH

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s) |(35/20)

*Score = Time it takes to complete the workout

Optional Finisher

Metcon (No Measure)

3 SETS (:40 ON/ :20 OFF)

MOVT 1 – Tuck-Ups

MOVT 2 – Hollow Body Rocks

*1 Set = MOVT 1 + MOVT 2.

(No Measure)