04/15/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 calorie row

12 Russian step ups (6 per leg) https://www.youtube.com/watch?v=8uSdvtj1CzU

12 plate squats (hold plate in front so as you can look through the hole.)

Gymnastics

Metcon (No Measure)

Strict false grip chin ups, on rings

6 x 2-4

Scaled: 4 strict ring pull ups while holding a LaCross ball in each hand. Use bands as necessary to reduce load.

https://www.youtube.com/watch?v=xcPQK41jQCU&feature=youtu.be

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 front squats 155/105

15 Push ups
Choose a weight you can do in 2 sets or unbroken.

Extra Work

Metcon (No Measure)

Bent over (M-T-Y)

3 x (10-10-10)

https://www.youtube.com/watch?v=ODe1JM9VNvI

Metcon (No Measure)

5 sets:

– Within a 5 minute window row 750m

Max distance bike with remaining time.

2 minutes active recovery: 1 burpees every

5-10 seconds

Metcon (No Measure)

Core:

3 sets

6 Leg + hip raises https://www.youtube.com/watch?v=-SNWwnBJEKM

30-45 seconds Hollow body rock

rest 60 seconds each round.