1/21/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

:30 easy row

:30 hard row

+

2 sets:

15 air squats

5 Russian babymakers

10 pass throughs

Metcon

Metcon (Time)

3 rounds for time:

40 cal row (or 600m run)

20 DB squats, 50/35

40 TTB

20 DB push press, 50/35
25:00 time cap. The row should take around 2:00-2:30 as well as the toes-to-bar. Scale down the reps as needed.

Accessory

Metcon (No Measure)

3 sets:

10 side lunges + curtsy lunges @ double front rack with KBs
These should be light. Drop the KBs if needed.

https://www.youtube.com/watch?v=UfIE2SQdJEo&feature=youtu.be

Extra Work

Metcon (No Measure)

5 sets

2 swinging snap back pull

2 muscle ups
https://www.youtube.com/watch?v=2Dq6NbpRar4&feature=youtu.be&t=79

Metcon (Time)

For time:

30 muscle ups

Metcon (No Measure)

Landmine twists

3 x 20

(each side = one)

Metcon (No Measure)

Reverse hypers

3 x 20