Wednesday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
MIN 0-3: Line Drills
25ft. Frankenstein Kicks
25ft. Heel Walk
25ft. Toe Walk
25ft. High Knees
25ft. Butt Kickers
Into …
MIN 3-5: 400m Jog or 1200m Assault Bike
Strength
Front Squat (4-4-2-2*)
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
(Score is Weight)
Week 4 of 6
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups/ Burpee Pull ups
9 Double Dumbbell Hang Power Cleans
Rest 3 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups / kipping pull ups
9 Double Dumbbell Front Squats
Rest 3 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups/ ring rows
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)
*Score = Sum Total Rounds + Reps
Optional Cool Down
Warm-up (No Measure)
2-3 ROUNDS FOR QUALITY
1:00 Sprinter Stretch (R)
1:00 Sprinter Stretch (L)
1:00 Saddle Pose
(No Measure)
