1/19/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

Min 1: 6-10 burpee box step-ups

Min 2: 10-15 air squats

Metcon

Metcon (Time)

For time, in teams of 2:

20 Syncro TTB

40 Syncro HSPU

50 Hang Power Cleans, 135/95

20 Syncro TTB

40 Syncro HSPU

50 Front Squat, 135/95

20 Syncro TTB

40 Syncro HSPU

50 Shoulder-to-OH, 135/95
The barbell movements are not syncro – split them up as desired with one person working at a time. Scale the HSPU to syncro hand release push-ups.

Extra Work

Metcon (No Measure)

Running:

2 rounds

run 5 minutes

run 4 minutes

run 3 minutes

run 2 minutes

Run 1 minute

Rest 1 minute between efforts

Rest 6 minutes between rounds

Metcon (No Measure)

Banded sled push

5 x 1 minute

Rest 3 minutes between sets
https://www.youtube.com/watch?v=lbha6PjP5Sk&feature=youtu.be

Metcon (No Measure)

4 rounds

20 russian twists @ 55/45

20 hip extension

Metcon (No Measure)

4 x 10/leg step up into high knee with or without weight in hands (db)