06/19/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds Running activation:

10 single leg ankle flexion in push up position https://www.youtube.com/watch?v=FVjhSsE8AT4

50’ Lunges + rotation

50’ Bunny hops

50’ Carioca crossovers https://www.youtube.com/watch?v=zMVMqzaJM74

50’ High knees

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
35 minute time cap

Extra Work

Metcon (No Measure)

Weightlifting

Front Squat

E2MOM x 6

4 front squat @ 75%

Metcon (No Measure)

Post chain

4 sets

50’ death march @heavy KB

45-60 seconds tall kneeling double KB front rack hold.

https://www.youtube.com/watch?v=jtEFBlCZxf8&feature=youtu.be

https://www.youtube.com/watch?v=-jZiX7LFgUg&feature=youtu.be

Metcon (No Measure)

Accessory

4 sets

10 DB straight arm pullover

10 Burpees, banded

https://www.youtube.com/watch?v=Sgyn8Dc7QWs

https://www.youtube.com/watch?v=Uvrth_Ezzo0&feature=youtu.be