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