03/18/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal Bike

6/6 Russian Step Ups

6/6 Single Leg Glute Bridges

30 sec. Handstand Hold

Weightlifting

Back Rack Lunge (5 sets of 6/6 @ ascending)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

3 HSPU

6/6 Db Hang Clean & Jerk @ 50/35 lbs

9 Burpees Over Db

12 Wall Balls @ 20/14 lbs

Extra Work

Weightlifting

Squat Clean and Jerk (5 x 1 @ ascending from 70%)

Rest as needed between sets.

Accessory

Metcon (No Measure)

Core (endurance)

GHD Sit-up Hold + Fly

3 x 5/5

Rest 60-90 seconds between sets

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