1/12/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike or row

+

2 sets:

10 box step downs

5-10 strict pull-ups or 10 ring rows

10 hollow rocks

Strength

Front Rack Reverse Lunge (5 x 3/leg – do all on one leg then the other)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

9 power cleans, 185/135

15 toes-to-bar

21 box jumps, 24/20

50′ HS walk
Scale the weight to something you can complete in 3 sets. Scale HS walk to 4 wall climbs.

Gymnastics

Metcon (No Measure)

5 x 50’ crabwalk with medicine ball
https://www.youtube.com/watch?v=hugyFL7roYk&feature=youtu.be

Extra Work

Metcon (No Measure)

Rope pull ups

EMOM 6 minutes

6-10 reps

Switch hands on top at halfway

Metcon (Time)

Ring dips,

50 reps for time

Metcon (No Measure)

10 sets

Max watt on bike

rest 2 min between efforts

Metcon (No Measure)

Accumulate 3 minutes of hollow body hold