04/12/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500 meter row

+

2 rounds:

10 kipping swings https://www.youtube.com/watch?v=M1yMgw7DB2s

10 wall squats https://www.youtube.com/watch?v=JwxNwkIwA1A

Gymnastics

Metcon (No Measure)

5 sets:

3 hips to bar pull

3-5 bar muscle-ups

-or-

5 sets:

5 strict chin ups

5 strict ring dips

Metcon

Metcon (No Measure)

EMOM for 12 minutes:

alternate rounds

Odd – 12 overhead squats @ 115/75

Even – 12 Pull ups
Choose a weight you can do unbroken.

Extra Work

Metcon (No Measure)

HSPU, Wall facing HSPU

8 sets

2-6 reps

Metcon (No Measure)

Bulgarian Deadlifts

4 x 12/leg

@ light weight, control descent https://www.youtube.com/watch?v=34-XA9bvIHo

Metcon (No Measure)

Conditioning:

Assault Bike

20 minutes

5 sec @high intensity

10 sec @low intensity