07/27/2019

27
Jul

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

https://www.youtube.com/watch?v=F7KXu5Y3eT4