10/9/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

200m run

3 wall walks

:30 plank

Gymnastics

Strict handstand push-ups (find lowest deficit for 3 reps)

If you don’t have strict hspu, scale to 5×3 box hspu.

Metcon

Metcon (Time)

30-20-10 for time:

Bar facing burpees

Front squats @ 95/65
Pace yourself on the squats. Break the sets up.

Extra Work

Chest-To-Bar Pull-ups (1 max set)

Metcon (No Measure)

4 x 20 seconds of pull ups, 20 seconds

rest

straight into

4 x 20 seconds of supine ring rows, 20

seconds off

Metcon (No Measure)

3 sets:

12 bent over Y pull

8 bande angels
https://www.youtube.com/watch?v=LTtgVxA1e4U&feature=youtu.be&t=32s

Metcon (No Measure)

5 rounds:

Bike 15/12 cals all out

20 recvoery air squats

Metcon (No Measure)

100 push ups

Metcon (No Measure)

3 sets:

8 RDL

15 squat pull throughs