09/19/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 DUs or 30 sec DU practice

50′ Bear Crawl

50′ Lunge

10 Scap pulls

10 Kip Swings

Seated Box Jmps (5 x 3 as high as possible)

Record box height in comments.

Allotted time 12 mintes.

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Extra Work

Strength

Metcon (No Measure)

Clean and Jerk Complex

Build to 1 Rep Max:

1 Clean, 2 Front Squats, and 1 Jerk.

then

Reduce weight by 15% for 1.

Metcon (No Measure)

Conditioning

Every 2 minutes for 20 minutes:

Alternate between

15/12 Cal row + 10 Burpee box jump

overs

20/16 cal Bike