1/26/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets (:10 to transition):

:30 of bike

:30 of burpees

+

3 sets:

3x up/down dog

8 push-ups

8 partner wallball throws

Metcon

Metcon (Time)

3 rounds for time w/ a partner:

55 cal row (or run 800m)

55 v-ups

55 wallballs, 30/20

55 KB deadlift, 24/16

10 wall climbs
Split up all work as desired. If running, alternate 200m runs.

Extra Work

Metcon (No Measure)

4 sets

1 jumping glide swing

2 hip to bar

1 bar muscle up
https://www.youtube.com/watch?v=cvtkCptp760&list=PLsqtY4abKj7EBlAPs0NT4_iB4y9SjH_G3

Metcon (No Measure)

4 sets

5 bar muscle ups

10 ttb
Try to go unbroken.

Bench Press (4×4 @ heavy for the day)

Clean Grip Deadlift (3 x 3 @ heavy for the day)

Metcon (No Measure)

Band hip raises, 3 x 15
https://www.youtube.com/watch?v=TjwbfdTWlUw&feature=youtu.be

Metcon (No Measure)

Quadruped hip extension,

2 x 15/leg
https://www.youtube.com/watch?v=3UiHOq5Csss&feature=youtu.be