02/24/2020

24
Feb

02/24/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Bike or Row

25′ Bear Crawl

10 Banded Lat Pull Downs https://www.youtube.com/watch?v=kDj7D54tUiI

7 Scap Pulls

5 High Wall Balls (light)

Weightlifting

Overhead Squat (5, 5, 3, 3, 2, 2 @ ascending)

Metcon

Metcon (Time)

For Time:

50 Wall Balls @ 20/14 lbs

40 Calorie Row

30 Toes to Bar

20 Alternating Db Snatches @ 50/35 lbs

10 OH Squats @ 135/85 lbs
15 min time cap

Extra Work

Weightlifting

Metcon (No Measure)

E3MOM for 15 minutes:

4 Push Press @ 75%

6-10 reps of your toughest pulling movement

– Pull-ups

– CTB

– Bar Muscle-ups

– Ring Muscle-u

Conditioning

Metcon (Time)

For Time:

21-15-9

Hang Clean and Jerk @155/95

Burpees Facing bar