09/18/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds Bike

3/3 Lunges @ Empty barbell

6/6 Single Leg Glute Bridges

30 Seconds Elbow Plank

Weightlifting

Front Squat (6 x 3 @ 65-70%)

Pause 1 second just above parallel in

the descent.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 90 seconds x 4

200m run

Straight Into:

10 min. AMRAP of:

10 Wall Balls, 20/14

10 Burpees over bar
16 min running clock.

Score rounds and reps of AMRAP.

Extra Work

Metcon (No Measure)

Weightlifting

3 Rounds of

Bike 500m

Clean 3 reps @ 70%

Bike 350m

Clean 2 reps @ 75%

Bike 250

Clean 1 rep @ 80%

Overhead Squat (Build to 70% – 3 reps w/ 5 sec pause on 1st)

Record weight of heaviest set of 3.

Metcon (No Measure)

Conditioning

Sprints

3 rounds

Sprint 40m

Walk back

Sprint 60m

Walk back

Sprint 80m

Walk back

Rest 2 min between rounds.