03/13/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate Between

Russian Step Ups

Hollow Hold

Med Ball Cleans

Front Leaning Rest

Weightlifting

Bench Press (5 sets of 8-12 reps)

Ascend from 50% to 70%. Do not exceed 70%.

Metcon

Metcon (Time)

4 Rounds for time:

400 m Run

5 DB Hang Clusters @ 50/35 lbs (2Dbs)

20 Db Box Step Ups @ 50/35lbs (1 Db)

Hang Cluster = Hang Squat Clean into Thruster
20 min time cap.

Extra Work

Conditioning

Metcon (No Measure)

Bike

3 Rounds

12/8 Cal Sprint

15 recovery air Squat

12/8 Cal Sprint

15 recovery air Squat

12/8 Cal Sprint

Rest 3-5 minutes between rounds

***If you are competing in the Smackdown, skip this extra work. Go home and rest!!! 😉

Accessory

Metcon (No Measure)

Core

Tabata: Alternate between:

Hollow ups

Russian Twists w/ light Db