01/02/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds @ increasing intensity

50’ Shuttle run

5 Burpees

10 Push Press Wallballs (like wallballs but without the squat)

Weightlifting

Split Jerk (5 x 2 Reps ascending to 80% RPE)

Record heaviest set of 2.

Metcon

Metcon (No Measure)

EMOM for 20 minutes:

Even – Row 20/15 Cals

Odd – 1 round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Scale Row to 16/12 Calories.

Extra Work

Accessory

Metcon (Weight)

Pendlay Row

https://www.youtube.com/watch?v=47aPSgWVzno

3 x 10

Slow eccentric

Rest 60-90 seconds between sets

Weightlifting

Deadlift (4 x 5 @ ascending to 80% RPE)

Record heaviest.