03/23/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Row

6/6 Single Leg Glute Bridges

6/6 Banded OH Press

20 sec Squat Hold in Bottom

Weightlifting

Clean and Jerk (Build to a 1 Rep Max w/ 15 min running clock.)

Metcon

Metcon (Time)

5 Rounds for time:

20/16 Bike

50′ Db Front Rack Lunges** @ 50/35 lbs

30 Recovery Air Squats

**1 Db, hold on ends in front rack.
20 min time cap

Extra Work

Weightlifting

Front Squat (4 x 3 @ 80%)

Rest as needed between sets

Accessory

Metcon (No Measure)

Core

Anti-Rotational landmine twist

3 x 10 reps/side

https://www.youtube.com/watch?v=3Orq1wMDXjA

Rest 60 seconds between sets