09/07/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

4 minutes Bike or Row

then

2 Rounds:

5/5 Single leg glute bridges

10 Empty bar RDLs

10 Empty bar Hang Cleans

10 Empty bar Push Press

Weightlifting

Metcon (Weight)

5 sets:

4 reps Double Db Dead lifts @ ascending
Record weight of a single dumbbell.

Metcon

Metcon (Time)

Partner Wod

For time:

20-19-18, etc to 1

Shoulder to OH @ 155/105 lbs

T2B

Partner split work as needed each set.

If individual 10,9,8……1
30 min time cap.

Extra Work

Metcon (No Measure)

Conditioning

3 rounds:

Row 1000m

Run 400m

Bike 2000m

Rest 3 minutes between rounds.

Metcon (No Measure)

Accessory, power conditioning

10 rounds:

3 Explosive Deadlifts @50-60%, dead start

50′ Sled push sprint @light

Rest 60 seconds

Metcon (No Measure)

Core

Tabata:

V-ups or Abmat Sit ups