1/15/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row

+

2 sets:

6 muscle clean + strict press

10 RDL

12 GHDSU

Metcon

Metcon (Time)

5 rounds for time:

21 power cleans, 135/95

15 bar facing burpees
18:00 time cap. Break the cleans into 3 sets from the beginning. Scale to 15 reps on the power cleans if needed.

Gymnastics

Metcon (No Measure)

EMOM x 9:00

:20 L-sit hold (scale to to hollow hold)

Extra Work

Metcon (No Measure)

Handstand walk

Amrap 10 minutes

1 handstand walk

bike 1 minute

Metcon (No Measure)

EMOM 12 minutes

1- 3-5 ring muscle ups

2- 3-5 strict hspu

3- rest

Metcon (No Measure)

EMOM 12 minutes

1- 12 TTB

2- 12-20 pistols

3- rest

Metcon (No Measure)

EMOM 10 minutes

30 second run @ high intensity,

30 second walk

then

10 minute row or bike continuous @ moderate intensity

Metcon (No Measure)

3 sets

20 hip extensions + double KB row
https://www.youtube.com/watch?v=YyLxsrzC0CU&feature=youtu.be