05/01/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7 minute Amrap:

200 meter run

5 pull ups

10 med ball ground to over the shoulder.

Strength

Front Squats (4 x 4)

@ 75%

Build up to 75%, 4 sets across

Metcon

Metcon (4 Rounds for time)

E4MOM x 4 rounds:

20 pistol squats*

10 strict HSPU

5 bar muscle ups

*Keep up with time per round.
Do not be intimidated by this workout. Coaches have multiple scaling options for pistols, hspus and muscle ups!

Extra Work

Metcon (No Measure)

Weightlifting

Low hang squat clean:

E2MOM x 10

3 reps @ 75%

Metcon (No Measure)

Weightlifting

Strict press

6 x 6 @accross

Metcon (No Measure)

Core:

5 sets

6 situps drills

20-40 seconds hold in L-sit position

https://www.youtube.com/watch?v=ZL8EnbNXUdU
This exercise is meant to be used so you can

understand what you should do with your legs on the transition

of a bar muscle up.