Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

200m Group Jog

Into …

2 ROUNDS

5 Cat/Cows

5 Push-Up to Down Dog

5 Toe Touch + Air Squat*

Into ..

1 ROUND

10 Plate Ground to Overhead

5/5 Plate Around the Worlds

:30/:30 Single Arm Overhead Plate Hold

Into …

1 ROUND

10 Up-Downs to Plate

5/5 Plate Around the Worlds

:30 DBL Arm Overhead Plate Hold

*Feet in a squat stance and keep legs as straight as possible as you reach down to touch the toes. Stand back up into extension, then perform an air squat. This is one rep.

Workout

NO SHOES NO SHIRT NO PROBLEM (Time)

“NO SHOES, NO SHIRT, NO PROBLEM”

COMPETE

[ALL TRACKS]

For Time [38 Minute Cap]:

4,000 Meter Bike

2,000 Meter Row

100 Toes to Bar

2 Minutes On, 1 Minute Off

*Work in order as written*

*Score = Time it takes to complete the workout

If time capped, add 1 second to your time for every missed rep.

Strength

Metcon (Weight)

After class optional*

5×1 Deadlift

After every set. . .

0:30 Side Plank (each side)

0:30 Banded Clamshells (each side)