07/20/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 minute Amrap of:

12/10 Cal Row or Bike

10 Hollow rocks

10 Back extensions (Supermans)

5 Med ball clean to wall ball

Weightlifting

Metcon (Weight)

10-8-6-4

DB bench press @increasing weight

Tempo: 3010
Allotted time: 12 minutes

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
1 Db 5/5

Extra Work

Metcon (No Measure)

Conditioning

E4MOM for 20 minutes

200m Run

15/12 Cal Bike

15 Burpees to target

Metcon (No Measure)

Post chain/ movement Conditioning

100 empty bar or very light RDL (or stiff leg

DL if you have plates)

Metcon (No Measure)

Core

4 rounds

100’ Suitcase Farmer’s carry

10 Pike pull, feet on rower https://www.youtube.com/watch?v=eV0sY-gQlrg

Rest as needed