10/12/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 pass throughs

10 overhead squats

Strength

Snatch (Build to a 1RM)

Metcon

Metcon (Time)

5 rounds for time

10 deadlifts @ 275/185

5 ring muscle ups

10 thrusters @ 50/35 lbs DB

5 ring muscle ups
Scale the first set of muscle-ups to 10 strict chin-ups. Scale the second set to 10 dips.

Extra Work

Bar Muscle-ups (10×2)

Handstand Walk (5 x 50′ for quality)

Metcon (No Measure)

EMOM 10 minutes:

odd- bike, 12/10 calories

even- 5 C2B + 5 BMU

Metcon (No Measure)

4 sets

8 band rows @ heavy band, return slow

8 DB roll overs @ heavy
https://www.youtube.com/watch?v=r9ki–z_Euc&feature=youtu.be

Metcon (No Measure)

Rowing or biking:

6 rounds

2 minutes on

1 minute off

For Calories

GHD Situps (5×25)