08/30/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

250 m Row or 600 m Bike

5 Snatch grip Dead lifts**

5 Power Snatches (from mid shin)**

10 Overhead Squats**

**Empty bar or PVC

Gymnastics

Strict Pull ups (3 x Max Reps)

Rest 2-3 min between sets

Handstand Push-ups (3 x Max Reps)

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

3 Rounds for time:

30 Abmat Sit ups

400 m Run

5 Squat snatches @ 70-75%
18 min time cap

Extra Work

Metcon (No Measure)

Conditioning

Assault Bike

2 rounds

60/50 cal @mod

Walk 100m

40/30 cal @Hard

Walk 100m

Rest 3 minutes

2 rounds

50/40 cal @mod

Walk 100m

30/25 cal @Hard

Walk 100m

Rest 3 minutes

2 rounds

30/25 cal @mod

Walk 100m

20/16 cal @hard

Walk 100m

Metcon (No Measure)

GHD sit-ups

EMOM 40 seconds of work util you hit 100 repsx

Metcon (No Measure)

Accessory

Tall kneeling landmine press

3 x 30 seconds/arm

https://www.youtube.com/watch?v=TVTHezj2ZLg