Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

1:00 Row (:30 EZ→ :30 Mod)

Into…

3 SETS

12 Alt Groiners

10 Alt Lunges

8 Alt Glute Bridge-Ups (Double Leg Bridge-Up, Single Leg Lowering)

6 Single DB Sumo Romanian Deadlift

Into…

1:00 Row (:30 Mod → :30 Mod/Hard)

Strength

Metcon (Weight)

3 SETS

10 Barbell RDL*

12 Alt. Back Rack Reverse Lunges

24 Bodyweight Glute Bridge-Ups

*Keep weight Moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

“HANGING ON A MOMENT”

COMPETE

5 Rounds For Time:

60 Double Unders

9 Hang Power Cleans (155/105) | (105/75)

1-2-3-4-5 Rope Climbs

[Rest 1 minute between each round]

*Scales:

1-1-2-2-3 Rope Climbs

1-2-3-4-5 Half Height Rope Climbs

2-4-6-8-10 Pull to Stands