01/16/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/ 8 Cal Row or Bike

10 Knee Tucks on Rower https://www.youtube.com/watch?v=sFiwWOvzdgg

Weightlifting

Bent Over Row (5 x 6 build as you can. )

Not looking for heaviest set.

Metcon

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

Extra Work

Weightlifting

Split Jerk (5 x 3 @ 60-70% Technique work. )

Weightlifting

Metcon (No Measure)

Db Tricep Kick Backs

3 x 8 per arm

Rest 2 min between sets.

https://www.youtube.com/watch?v=-IX-yCqs6aM

Conditioning

Metcon (No Measure)

EMOM for 10 minutes:

Even: Max Cal Bike or Row in 50 seconds.

Odd: 10 Box Jumps + 5 Box Step Ups @ 24/20″