02/27/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row

7/7 Single Leg Glute Bridges

10 Mini Banded Air Squats

5 Russian Baby makers

Gymnastics

Metcon (No Measure)

EMOM for 8 minutes:

Even: 5-7 Strict Chin Ups

Odd: 5-7 Strict HSPU
Scale with Jumping Chin Ups (focus on negative) and Box HSPU.

Metcon

Metcon (Time)

For Time:

45 Wall Balls @ 20/14 lbs

45 Dead Lifts @ 135/85 lbs

45 Bar Facing Burpees

30 Wall Balls @ 20/14 lbs

30 Dead Lifts @ 185/115 lbs

30 Bar Facing Burpees

15 Wall Balls @ 20/14 lbs

15 Dead Lifts @ 225/145 lbs

15 Bar Facing Burpees
25 min time cap.

Extra Work

Accessory

Metcon (No Measure)

4 Sets:

6 DB Bent Over Rows per arm

6 DB Skull Crushers, both arms https://www.youtube.com/watch?v=1cHKC6BekiU

Accessory

Metcon (No Measure)

Core

Hollow Body Rocks

3 x 60 seconds