04/17/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter run

3 wall climbs

10 KB stiff leg deadllifts

Gymnastics

Handstand Push Ups (6×3)

Tempo descent HSPU

Pause in the bottom, kip up
Scale by kicking up into hand stand, slow descent, pause in bottom then kick off wall for each rep. Box hspu if cannot do handstand.

Metcon

Metcon (Time)

27-21-15-12-9:

deadlifts @ 155/105

wallball @ 20/14
Choose a weight you can do in 2-3 sets per round.

15 minute time cap.

Extra Work

Metcon (No Measure)

4 sets:

6 D-ball over shoulders

60 seconds D-ball walk (hugging)

rest 60 seconds

Metcon (No Measure)

EMOM for 12 minutes:

Odd: 50′ Back rack Yoke carry

Even: 50’ HS walk

Metcon (No Measure)

4 sets:

45-60 seconds Hollow body hold on GHD

45-60 seconds Extension hold on GHD

rest 60 seconds