09/02/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Bike/Row

then

2 Rounds:

10 Hollow Rocks

20 Lateral Jumps over a Db

5/5 Db Hang Cleans

5 Kip Swings

Metcon

Metcon (No Measure)

Gymnastics Pull up Complex

5 sets:

5 Strict Pull ups

6 Kipping Pull ups

7 Butterfly Pull ups

Scaling Option for Kipping: One leg on box

https://www.youtube.com/watch?v=pSQZCjqq0XQ&feature=youtu.be

Metcon

Metcon (No Measure)

EMOM for 12 minutes:

Odd- 5-10 TTB + 5 DB cleans @ 50/35 lbs

Even- 30-50 Double Unders

Extra Work

Metcon (No Measure)

5 Rounds for time:

12 Bar Facing Burpees

12 Power Cleans @ 135/95

Metcon (No Measure)

Conditioning

Rowing

10 x 10 calories

Rest 30 seconds between sets

Metcon (No Measure)

Db Bench Press

5 sets:

4-8 reps @ ascending