07/12/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

30 sec hold in bottom of squat

5 Kang squats w/ PVC https://www.youtube.com/watch?v=p2cQp1aAWjc

Weightlifting

Front Squat (3 reps every 20 sec for 5 min)

speed squats @ 50%

Metcon

Metcon (AMRAP – Reps)

E2MOM x 6

Row max cals in 30 seconds

– 10 T2B

– 10 Push ups
Score total calories

Extra Work

Metcon (No Measure)

Weightlifting

Split jerk

4 sets

2 Jerk balance

2 Split jerk

https://www.youtube.com/watch?v=2uSBT7csXgU

Metcon (No Measure)

Accessory

Power conditioning

4 sets

12 Wallballs @12/10 feet, 20-14lbs

8 Box jumps @30/24

50′ Dynamic sled push

Rest 30 seconds between sets

Metcon (No Measure)

Gymnastics

C2B

4 sets

3-5 strict C2B pull ups

Rest 10 seconds

5-10 C2B (butterfly or kipping)

Rest 60 seconds