30
Oct
10/30/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10/8 Cal Row or Bike
10 Plate Ground to overhead
10 Plate Squats, looking through the hole
20 Plate Jumps
Weightlifting
Strict Press (4 x 5 Strict Press into 5 Push Press)
Metcon
Metcon (Time)
21 – 15 – 9
Front Squats @ 115/75 lbs
D-ball ground to shoulder (not over the shoulder)
Cal Bike or Cal Row
Can Sub D-balls with Slam balls, Double Db Cleans or Kb Cleans
15 min time cap
Extra Work
Accessory
Metcon (No Measure)
3 Sets:
8 Neutral grip Ring Rows
8 Ring Push-Ups
3 seconds on descent of each rep, both movements.
Weightlifting
Overhead Squat (Build to 1 Rep Max)
Reduce weight 20% perform 3 sets of 2 reps.
Conditioning
Metcon (No Measure)
E2MOM for 12 minutes:
100′ Sled push @light, fast*
12/10 Cal Bike