1/7/19
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
12/10 cal row
2 wall walks
10 barbell bent over rows
Gymnastics
Metcon (No Measure)
EMOM 8 minutes
Even: 10 chest to bar pull-ups
Odd: 15 ring rows
OR
EMOM 8 minutes
Even: 3-6 strict pull-ups
Odd: 10-15 banded rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
3,6,9,12, etc.
Row calories
Hang power clean, 135/95
Extra Work
Metcon (No Measure)
EMOM 8 minutes
10 Strict HSPU
10 strict seated DB press @ light (25/15)
OPEN:
odd: 4-10 strict HSPU
even: 10-15 seated DB strict press @ light
Metcon (No Measure)
5 sets:
10 sit-up to press with light DB
10 band face pulls
https://www.youtube.com/watch?v=z3mUDMNqkH0&feature=youtu.be
Metcon (No Measure)
5 sets:
25 GHD situps
12 body saws
https://www.youtube.com/watch?v=rSupsslziA0&feature=youtu.be
Metcon (No Measure)
12 rounds
Row
50 seconds on 10 seconds off
rest 4 minutes
10 rounds
Bike
45 second on 15 seconds off
Metcon (No Measure)
10 x 10
Banded burpee (no jump)
Rest 30-60 seconds between sets
https://www.youtube.com/watch?v=xiV3rCf9kUw&feature=youtu.be
Metcon (No Measure)
Tabata (8 rounds of :20 on/:10 off)
Burpees
