11/11/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 meter Jog

then

2 Rounds:

10 Banded Pull Aparts

6 Double DB Pull over on bench (Slow)

6 Scap pulls

6 Double DB Skull Crushers

Gymnastics

Metcon (No Measure)

3 Sets:

3 Weighted pistols (Right)

10 Bodyweight Pistols (Right)

No rest

3 Weighted pistols (Left)

10 Bodyweight Pistols (Left)

Rest 60-90 seconds

Scaled: 10-12 Assisted Pistols per leg or 6-10 weighted step ups per leg.

Metcon

Metcon (AMRAP – Rounds and Reps)

Veterans Day Workout

18 minute AMRAP of:

11 Hang Power Snatches (75/55)

11 Burpees

11 Thrusters (75/55)

11 Pull-Ups

At 11 minute mark

1 minute Rest in Silence

Extra Work

Weightlifting

Deadlift (Build to a 3 Rep Max)

Weightlifting

Metcon (No Measure)

High Rep Flat Bench Press

3 Sets:

10 reps close grip

10 reps medium grip

10 reps wide grip

@ 35-45% 2-3 min rest between sets.

Accessory

Metcon (No Measure)

Core

3 Rounds:

10 Body saw https://www.youtube.com/watch?v=FGLRgxgG084

10 Knee Tucks, feet on rower https://www.youtube.com/watch?v=izmY784-X0E