02/06/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate between

Plank Shoulder Taps

Plate Squats

Gymnastics

Metcon (No Measure)

EMOM for 12 minutes:

Even: 8-12 Kipping Ring Pull ups

Odd: 6-10 Ring Dips

Metcon

Metcon (Time)

For Time:

30 – 25 – 20 – 15 – 10

Calorie Row

Slam Balls

Push Ups
25 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Flat Bench Db Flies

4 sets:

6-10 Reps @ ascending

https://www.youtube.com/watch?v=y_Z2LftZDvk

Think, “Hugging the tree”

Weightlifting

Metcon (No Measure)

Db Reverse Flies

4 sets:

6-10 Reps @ ascending from light

https://www.youtube.com/watch?v=n8vXqBHooh4

“Un-hugging the tree”

Accessory

Metcon (No Measure)

Core

4 Sets:

12-15 Hollow Body Lat Pull Downs

Rest as needed between sets.