01/27/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 25′ Shuttle Runs

25′ Walking Lunges

25′ Spiderman Lunges https://www.youtube.com/watch?v=wtWboZLrcEk

5/5 Bulgarian Split Squats

6 Scap Pulls

Weightlifting

Front Squat (5 sets as follows)

Warm Up to 50% then:

1 set of 8 @ 50%

1 set of 8 @ 55%

1 set of 6 @ 60%

1 set of 4 @ 65%

1 set of 4 @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20/16 Cal Row

15 Wall Balls @ 20/14 lbs

15/12 Pull Ups

Extra Work

Weightlifting

Metcon (AMRAP – Reps)

EMOM for 8 minutes:

Even: Max reps Squat Snatch @ 50-60%

Odd: 30 Double Unders
Score is total number of squat snatches.

Accessory

Metcon (No Measure)

4 Rounds:

200′ Farmer’s Carry @ Heavy

100′ Sled Push @ Moderate

200′ Farmer’s Carry @ Same weight

Rest 90 seconds between rounds.

Conditioning

Metcon (No Measure)

10 Rounds:

10 Bar Facing Burpees

30 seconds Bike @ 9/10 RPE

10 Bar Facing Burpees

Rest 2 minutes between rounds.