07/27/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
200 meter Run
5 Bent over Rows (empty bar)
5 Strict Press (empty bar)
50′ Broad Jumps
Metcon
Metcon (Time)
Partner WOD
For time:
Buy in 50 TTB (one works while other hangs from bar)
Right into
5 rounds
10 Ring muscle ups each, while Partner holds plank
20 HSPU each, while Partner holds HS position
Row 500m or 400m Run together
Muscle up scale: C2B, Pull ups, or Ring Rows
HSPU scale: Box pike HSPU, Banded pike HSPU, DB
presses
Extra Work
Metcon (No Measure)
Weightlifting
4 sets
10 Pendlay rows 30×1 tempo https://www.youtube.com/watch?v=_cmvI_a4Qqk
100′ Farmer carry
Metcon (No Measure)
Conditioning
750m Row @hard
250m Row @easy
1500m Bike @hard
500m Bike @easy
500m Row @hard
500m Row @easy
1000m Bike @hard
1000m Bike @easy
500m Row @hard
1000m Bike @hard
Metcon (No Measure)
Core
4 sets
10 Pike ups over parallette
Max L sit hold on parallette
Rest 60 seconds
