09/24/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

10 Kip Swings on Rings

8 Dips (Rings or Stationary)

6 Glute Bridges

Gymnastics

Metcon (No Measure)

4 sets:

5 Strict Ring Pull Ups*

5-10 Kipping Ring Muscle ups

* Finishing in wide grip

Scale Muscle Ups with Kipping Ring Pull ups.

Metcon

Metcon (Time)

4 rounds:

200 m Run

25 TTB

7 Power cleans @185/125 lbs

Scale: 55-65%

Extra Work

Weightlifting

Deadlift (Build to a 1 Rep Max)

Then

12 – 9 – 6 @ 65%

Weightlifting

Thruster (3 Rep Max)

Then

-15% for 3 Reps

Accessory

Metcon (No Measure)

Walking Lunges

600 feet