Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (7 MIN CAP)

1:00 Row*

10 Glute Bridge-Ups

8 Air Squats**

6 Empty Barbell Clean Deadlifts

4 Empty Barbell High Pulls (no hips/legs)

:30 Single-Unders***

*In the 2nd or 3rd round, try to get 20/15 calories.

**In the 2nd or 3rd round, perform jumping Air Squats

***In the 2nd or 3rd round, switch to Double-Under practice

Strength

Metcon (Weight)

To be completed after class if desired.

ON A 12:00 RUNNING CLOCK…

Perform 4 Sets of Complex:

1 Power Clean

+

1 Hang Squat Clean

+

1 Front Squat

*Set 1 – Moderate-Light

Set 2 – Moderate

Set 3&4 – Moderate+

(Score is Weight)

Workout

Metcon (Time)

“TRIPPY”

For Time [38 Minute Time Cap]:

5k Row

300 Double Unders

100 Single Dumbbell Box Step Ups

Box: (24″/20″)

Dumbbell: (50/35) 35/20

[Kilos = 22.5/15]

*Score = Time it takes to complete the workou