CrossFit Eden – CrossFit


Warm-up (No Measure)

3 Rounds:

200 m Run

10 Banded lat pull down behind neck, facing floor

5 Ring push ups

5 Jumping ring dips


Ring Dips

E2MOM for 10 minutes (5 sets)

Weighted ring dips

3 reps as heavy as you can
Scaling options: Banded ring dips. Controlled on the way down, pause then press up.


Metcon (AMRAP – Reps)

E3MOM for 18 minutes

2 rounds:

10 OHS @95/65

10 Burpees over bar

If you can complete 2 rounds under 2

minutes, add 2 reps for both exercises on every round.

If you feel you’ve hit a

rep scheme that will be challenging to you maintain.
Adjust rep count to have 45 sec rest each round.

Keep up with total reps

Extra Work

Metcon (No Measure)


Rope climb:

EMOM x 10

1 / 2 climb

1 full rope climbs

Reduce time if necessary

Metcon (No Measure)

Strength Accessory

5 sets:

8 straight arm flys @ heavy

8 straight arm pull overs @ heavy


Metcon (No Measure)


3 sets:

5/5 Bird dog https://www.youtube.com/watch?v=wgOuR7YrwtM&feature=youtu.be&t=45

5/5 Deadbug https://www.youtube.com/watch?v=4XLEnwUr1d8

Hold every reps for 3-5 seconds

Metcon (No Measure)

Power endurance

E2MOM for 10-12 minutes:

3 power clean @70% of your clean

6 jumping squat @30% of your back squat