05/28/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

1 minute Bike

12 Russian step-ups

:20 second handstand hold

Gymnastics

Strict Pull ups

Max reps of strict pull ups
Scale: Max reps banded strict pull ups. Record band color in notes.

Gymnastics

Hand stand push ups

Max reps HSPU
Scale: Box HSPUs record rep count and box height.

Metcon

Metcon (Time)

4 rounds for time:

15 wallball @20/14

10 hang power clean 185/135

400m run

Rest 2 minutes between rounds
Choose weight you can do PCs unbroken throughout.

25 min time cap

Extra Work

Metcon (No Measure)

Accessory

5 rounds:

6 DB bent over rows @ heavy

9 DB reverse flies

12 Y pulls

Metcon (No Measure)

Post chain

3 sets:

10 Hip extensions on GHD

10 Glute bridge, hold for 3 seconds

Metcon (No Measure)

Core

Half kneeling landmine twists

4 x 8/side

https://www.youtube.com/watch?v=HGzu8tvh79U