7
Nov
11/07/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
6 min AMRAP of:
20 Mountain climbers
10 Reverse Lunges
250m row or 200m run
10 Kip Swings
20 Goblet squats with Med ball
Gymnastics
Metcon (No Measure)
Glide Swings
https://www.youtube.com/watch?v=gOoTSGPSLyA
10-15 min to practice off of box or benches.
Metcon
Metcon (2 Rounds for reps)
2 Rounds
5 minutes of:
10 Wallballs @ 20/14
10 Db Step ups @ 50/35 (1 DB)
– Rest 2 minutes –
3 minutes of:
5 Deadilfts @ 185/135
5 Push Ups
– Rest 1 minute –
1 minute:
Burpees
Rest 2 minutes
Total time: 28 minutes
Score total reps for each full round. (2 entries)
Extra Work
Accessory
Metcon (No Measure)
Banded RDL with KBs
3 x 12/leg
Tempo 3-0-X-0
https://www.youtube.com/watch?v=ebn6QaiMZ4g
Accessory
Metcon (No Measure)
Core
3 Sets:
20 Sky touches with feet on bench
30-60 seconds Side plank
Rest 60 seconds
