10/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

45 sec. Row or Bike @ low intensity

30 sec Elbow Plank

20 sec Goblet Squat Hold

5/5 Step ups

Weightlifting

Back Squat (3 reps EMOM for 5 min)

@ 70-75%

Metcon

Metcon (Time)

30-20-10

KBS @ 24/16 kg

Slam balls @ 25/20 lbs

Box jumps @ 24″/20″
15 min time cap

Extra Work

Weightlifting

Strict Press (Build to 1 Rep Max)

Reduce 20%, then 2 sets of 3 reps.

Weightlifting

Metcon (No Measure)

EMOM for 10 minutes:

1 Power Clean

1 Front Squat

1 Split Jerk

@ 70% 1 RM Power Clean

Accessory

Metcon (No Measure)

Core

3 Sets:

10 Toes to bar

20 second, Max Toes Touches

https://www.youtube.com/watch?v=YLc_12qEie0

Rest 60-90 seconds