05/13/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Bike

20 Mountain Climbers

50′ OH Db walk (alt. arms at 25′)

Accessory

Metcon (4 Rounds for reps)

Core:

L-sit raises https://www.youtube.com/watch?v=xKJCfQ8rguw&feature=youtu.be

4 x 6-10

Scaling option: Banded Hip Flexor March

https://www.youtube.com/watch?v=fUXYpjP1cs4
Enter reps per round in Wodify.

Metcon

Metcon (Time)

4 rounds:

9 DB clean and jerks @ 70/50

15 burpee over DBs

400m run

rest 60 seconds after each round.
2 Dbs on C&J

24 min time cap

Extra Work

Metcon (No Measure)

Accessory, upper body

4 sets:

15 DB bench press @ moderate to light

12 extension hold + row https://www.youtube.com/watch?v=lZcnfOzxzSY

8 extension hold + Ys https://www.youtube.com/watch?v=w0ujh8bYlfU

Metcon (No Measure)

Gymnastics

HSPU

100 HSPU for time

Time cap: 7 minutes
Break before failure each set.

Metcon (No Measure)

Conditioning

6 rounds:

1 minute max meters in bike

30 wallball squats @ 20/14

rest 1 minute