10/15/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

1: 8-12 burpees

2: 10 kbs + 10 goblet squats

Strength

Ring Dips (4×4-6 reps, hold bottom 3-6 seconds)

Metcon

Metcon (Time)

3 rounds for time:

30 wallballs, 20/14

800m run

30 push ups

Extra Work

Support swing on rings (4×8-12 on rings)

https://www.youtube.com/watch?v=s_bytuujPW0&feature=youtu.be

Metcon (No Measure)

Tabata TTB

Tabata Burpees to target

Tabata pistols
Rest 1:00 between

Metcon (No Measure)

3 sets

15 hip extensions

15 pike pulls, feet on rower

Metcon (No Measure)

Assault bike

6 x 90 seconds

rest 30 seconds

Metcon (No Measure)

4 sets

8 good mornings @ moderate weight

15 banded revers hypers
https://www.youtube.com/watch?v=psPj3X7gIeE&feature=youtu.be