10/23/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3:00 bike or row

+

2 rounds:

10 goblet reverse lunges

10 good mornings

:30 FLR

Metcon

Metcon (AMRAP – Reps)

10:00 AMRAP:

2, 4, 6, 8, etc.

Deadlifts, 225/155

Step-ups, 50/35 & 24/20

+

4:00 rest

+

5:00 AMRAP:

2, 4, 6, 8 etc.

KBS, 24/16

Box jumps, 24/20

Gymnastics

Warm-up (No Measure)

5 rounds, not for time:

30-45 second hollow hold

60-90 second reverse plank hold

Rest 2-3 minutes between sets
Scale the time to something you can complete without breaking it up.

Reverse plank: https://www.youtube.com/watch?v=v4v_7PU2OjM

Extra Work

Metcon (No Measure)

EMOM 8 minutes:

odd- 3-5 Strict C2B/Pull ups

even- 5-12 butterfly/kipping C2B/pull ups

Toes-To-Bar (3×30, 25, 20, or 15 unbroken)

Perform 3 large, unbroken sets. Rest as needed.

Metcon (No Measure)

4 sets

8 heavy DB bent over row/arm (leaning on bench)

30 quick “easy” band rows
https://www.youtube.com/watch?reload=9&v=b_3uEbxIDD8&feature=youtu.be