08/19/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

20 sec Ring row hold (to chest)

7 Snatch grip RDLs

7 Hand release push ups

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

20 sec Ring row hold (to chest)

7 Snatch grip RDLs

7 Hand release push ups

Metcon

Metcon (No Measure)

Gymnastics

5 x 4 + 4

4 Heavy banded push ups https://www.youtube.com/watch?v=cOFwFzzLFWw

4 Banded pull ups (Weighted or Band assisted)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

8 Snatches @ 115/75

200 meter Run

12 TTB

200 Run

Extra Work

Metcon (No Measure)

Accessory

3 sets:

12 Straight arm pull over @ moderate

12 Skull crusher @ moderate

Metcon (No Measure)

Core

Landmine twist

3 x 10/side with explosive ascent

https://www.youtube.com/watch?v=Ab9wUtCSVf4

Metcon (No Measure)

Accessory

Band face pull

3 x 20 @light band

https://www.youtube.com/watch?v=KzKvoDaax4s