04/26/2019

CrossFit Eden – CrossFit

Warm-up

Metcon (No Measure)

7 minute amrap:

250 meter row

8 kip swings

10 OHS with PVC

Gymnastics

Metcon (No Measure)

EMOM 8 minutes:

8-12 straight leg and arm TTB.

Metcon

Metcon (Time)

5 rounds for time:

6 power snatch 115/75

8 OHS

10 bar facing burpees
Goal of 3 minutes or less per round.

Extra Work

Metcon (No Measure)

Gymnastics: skill practice

Butterfly pull ups, C2B https://www.youtube.com/watch?v=32gK7l8RTOA

Bar Muscle UP https://www.powermonkeyfitness.com/videos/rings-mu-kipping-bar-dynamic-accessory/sit-drill-boxes

Extra Work

Metcon (No Measure)

Gymnastics conditioning

5 sets:

10 straight arm band lat pull down https://www.youtube.com/watch?v=DfGjREhApeg

10 wide grip body rows (feet elevated) https://www.youtube.com/watch?v=gMMJQvyiE0I

Extra Work

Metcon (No Measure)

Core/post chain

5 sets/arm:

8 deficit suitcase deadifts

100′ farmer’s carry (1 arm)