07/25/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50′ High Knees

50′ Butt Kicks

50′ Carioca

50′ Broad Jumps

7 Banded Lat Pull Downs https://www.youtube.com/watch?v=Rsw9rNCvnZo

7 Banded W’s

5/5 Db Press in bottom of squat https://www.youtube.com/watch?v=AgJp2gKJUDo

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Beginner:

5 Rounds For Time

16 Kettlebell Swings 16/12KG

16 Box Jumps (sub step ups if needed) 24/20 in

400 meter Run

16 Burpees

16 Wall Ball Shots (10/9 ft, 14/10 lb)

40 minute time cap.