04/29/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds: Increasing Intensity

12/10 cal row

7 med ball deadlifts

7 med ball cleans

7 wall balls

Gymnastics

Box Handstand Pushups (5 x 1 minute max reps)

rest 3 minutes between sets
Heighten box and add deficit with parallettes to increase difficulty.

Metcon

Metcon (AMRAP – Reps)

For total reps: Tabata Style!

– Burpees

– Deadlifts @ 135/95 lbs

– Box jumps @ 24/20

– Front squats @ 115/75 lbs

*Perform a full tabata for each movement,

like a chipper.
Keep up with total reps.

Extra Work

Metcon (No Measure)

Gymnastics, technique

complex

4-6 sets

4 TTB

4 Kipping pull ups

4 Kipping C2B

4 BMU

Kipping = no butterfly

Metcon (No Measure)

Accessory

3 rounds

15 DB flies

15 DB bent over reverse flys
Goal is to choose a weight that will cause you to reach failure.

Metcon (No Measure)

Core

Dragon flies

5 x 5

https://www.youtube.com/watch?v=04FvC4JcisU&t=7s
Slow and controlled