08/24/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

200 meter Run

10 RDL (empty bar)

10/10 Single leg pike ups

200 meter Run

10/10 Lunges

10/10 Hollow rocks/ Supermans

200 meter Run

10 Bent over rows (empty bar)

10 Jumping squats

Metcon

Metcon (Time)

For Time:

20 Strict TTB

30 Deadlifts @185/125

40 Strict Pull ups

50 Wall balls @20/14

100′ HS walk

50 Wall balls @20/14

40 Strict Pull ups

30 Deadlifts @185/125

20 Strict TTB

Rest 20 seconds between movements.
Time cap 30 minutes.

Extra Work

Metcon (No Measure)

Accessory

Hip flexor pull @ light band

3 x 15 per leg

https://www.youtube.com/watch?v=5jmnpx22AxE

Metcon (No Measure)

Core

3 sets:

20 Toe taps https://www.youtube.com/watch?v=grwzM4Ibrhk

15 Leg raises

Metcon (No Measure)

Post chain

Speed Banded glute bridges

https://www.youtube.com/watch?v=iEPWq4gGDnI

4 x 30 seconds, hold 30 seconds

Rest 2 minutes