07/13/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

5/5 single leg glute bridges

5/5 single leg RDL

5/5 birddog

5 cal row AFAP

Metcon

Metcon (Time)

Partner WOD!

One partner works at a time

75 DB Squats 50/35

400m Recovery run, together

75 Pull ups

400m Recovery run

75 DB shoulder to overhead 50/35

400m Recovery run

10 Rope climbs

400m Recovery run

75 DB squat cleans 50/35

400m Recovery run

75 HSPU

200m Recovery run

Running is performed together.

Extra Work

Metcon (No Measure)

Post chain

Glute ham raise

3 x 8 / Tempo: 3010

Rest 2 minutes between sets

https://www.youtube.com/watch?v=y2X8El_APOs

Metcon (No Measure)

Accessory

– 100 band lat pull downs

– 100 band pull aparts

Metcon (No Measure)

Core

Multi-position pallof press

3 sets/side

5 reps standing

5 reps at 90° of knee flexion

5 reps at the bottom of a squat

https://www.youtube.com/watch?v=vvJv2UIo4sc