05/22/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

9 minute EMOM:

1. 12/10 Cal row

2. Side plank (20 sec per side)

3. 12 Alt. Kb snatches

Metcon

Metcon (AMRAP – Reps)

Gymnastics: 5 sets

Kipping C2B or Pull ups

20 seconds on, 40 seconds off
Keep up with total reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 Power snatch @ 135/95

8 Bar facing burpees

20 Air squats

Extra Work

Metcon (No Measure)

Gymnastics: HSPU

8 minute EMOM of:

2-6 strict reps, locking out as quickly as

possible

Metcon (No Measure)

Accessory

4 sets:

8 Body rows https://www.youtube.com/watch?v=HGsiKMi9pbU

6/arm Tall kneeling landmine press https://www.youtube.com/watch?v=Rue8aHgjpsw&feature=youtu.be

Metcon (No Measure)

Core:

Hollow body hold

5 x 30 seconds, rest as needed