10/12/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 min Row or Bike @ low intensity

50′ Carioca

50′ Carioca facing the other direction

50′ Lunge and twist

50′ Bear Crawl

Accessory

Metcon (No Measure)

3 Sets:

50′ Double KB Front Rack Walk

Accumulate 30 seconds L-Sit hold Parallettes or Rings.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 minute AMRAP:

20 Snatches @ 135/95 lbs (Alternate each rep)

400 meter Run (200 m each)

200 meter Farmer’s Carry @ 24/16kg (walk together, 1 person carries)

Extra Work

Weightlifting

Metcon (No Measure)

Thrusters

2 Heavy reps every 30 seconds for 5 minutes.

Strength

Metcon (No Measure)

EMOM for 10 minutes:

Odd: 10 Back Squats @ 50%

Even: 15 GHD Sit-ups