06/26/2019 – CrossFit Eden

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes Tabata style: 20 sec on/ 10 sec off

Goblet squat hold in bottom

Glute bridges

Burpees

Weightlifting

Metcon (Weight)

Back Squat

3 reps @80%

Rest 2 minute

10 reps @30% (high speed)

Rest 2 minutes

3 reps @85%

Rest 2 minute

10 reps @30% (high speed)

Rest 2 minutes

Max reps @85%
Record heaviest weight lifted

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP of:

15 Cal bike or row

15 Wallballs @ 25/14 lbs

15 Box jumps @24/20

Extra Work

Metcon (No Measure)

Gymnastics

5 sets:

1 minute Max HSPU

1 minute OH Revrese lunges @ 95\65

Metcon (No Measure)

Accessory

4 sets:

10 Y’s, extension hold on GHD (no weight)
Turn out your feet 30° to promote glute activation. Focus on

squeezing your butt and keep your thumbs pointing up.