1/8/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike

+

2 sets:

12 air squats

10 RDL

8 hang muscle snatch

Strength

Power Snatch (4×12, across, :60 – :90 rest between sets)

Metcon

Metcon (Time)

5 rounds for time (20:00 cap):

20 pistols

50 double-unders

20 handstand push-ups

50 double-unders
Scale the pistols to reverse lunges or one-legged box squats as seen here: https://www.youtube.com/watch?v=XYMrY6UqlYk&feature=youtu.be

Scale hspu to DB push press.

Extra Work

Thruster (3×21, unbroken)

Metcon (No Measure)

5 rounds:

40 seconds on, 20 off

-KBS @ 32/24

-Band rows

-Band face pulls

Metcon (No Measure)

5 sets

10 Single KB banded romanian deadlift

60 seconds Kneeling sand bag hold (hug)
https://www.youtube.com/watch?v=MD0AqF5f0hE&feature=youtu.be

Metcon (No Measure)

4 sets:

10 Suitcase style side bend/side (holding a KB)

60 seconds Side plank/side