10/1/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

250m row

10 kettlebell swings

10 box step-ups

Strength

Deadlift (6×3@50-60% )

Begin a set every 30 seconds. These should be fast, not heavy.

Metcon

Metcon (Time)

5 rounds for time:

10 front squats, 75/55

15 box jumps, 24/20

Rest 1 minute between rounds
Smooth, unbroken squats.

Extra Work

Metcon (No Measure)

EMOM 8 minutes:

Row 40 seconds for cals

Metcon (No Measure)

3 sets:

8 reverse lunges, alternating @ back rack

10 squat pull throughs

Metcon (No Measure)

4 sets:

8 RDL

8 bent over rows

8 glute bridge, hold at top 3 seconds on

swiss ball

Metcon (No Measure)

50 Russian twists @ 20/14 med ball