05/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 cal bike or 14/12 cal row

8 wall balls

10 hollow rocks

Weightlifting

Sumo deadlift (4×4)

ascending but not max

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 14 minutes:

8 Shoulder to overhead @ 135/95

16 TTB

48 double unders

Extra Work

Metcon (No Measure)

Weightlifting:

Push jerk

6 x 3 @ ascending

Metcon (No Measure)

Accessory:

4 rounds

50′ Front rack walking lunges

50′ OH walking lunges

50′ Back rack walking lunges

Metcon (No Measure)

Movement conditioning

100 empty barbell push press

Metcon (No Measure)

Core/Post chain:

5 x 1 minute

plank knees to elbows

**rest 2 minutes between sets

https://www.youtube.com/watch?v=U_qybVD5oF0