01/14/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Bike or Row

then

2 Rounds:

5/5 Lunge, Twist, and Reach

5/5 Bird Dogs

5 Supermans

20 sec Handstand Hold

Gymnastics

Toes-To-Bar (1 set for Max Reps)

Handstand Push-ups (1 set for Max Reps (Kipping allowed))

Metcon

Metcon (Time)

3 Rounds for Time:

500 meter Row

50 Air Squats

25 Kb Swings @ 24/16 kg
15 min time cap.

Extra Work

Weightlifting

Sumo Deadlift High Pull (Build to a 3 rep heavy for the day. )

Accessory

Metcon (No Measure)

Med ball/ D-ball Bulgarian Split Squat (Hugging)

3 x 8/leg @AHAP

Rest 60-90 seconds between sets

Conditioning

Metcon (No Measure)

Bike

6 Sets:

20 seconds @All out

20 seconds @Easy

20 seconds @All out

3 minute rest between sets.