11/12/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 10/8 cal row

2: 12-15 sit-ups

3: 6-12 burpees

Gymnastics

Bar Muscle-ups (6 sets: 1 kip +1-4 bar muscle-ups)

Scale to the following superset:

A1. Strict pull-ups, 4×4-5

A2. Strict dips, 4×6-8

Metcon

Metcon (Time)

3 rounds for time:

50 double unders

12 DB hang power cleans @ 50/35

50 double unders

24 DB deadlifts @ 50/35

Extra Work

Ring Dips (5 x max reps, strict – 1:00 rest b/w)

Strict Pull-ups (4 x max reps – 1:00 rest b/w)

Metcon (No Measure)

5 sets:

9 1 arm DB row/arm

9 WY band pulls
https://www.youtube.com/watch?v=gEfgzcUhxA4&feature=youtu.be&t=8

Metcon (No Measure)

4 sets:

10 band hip extensions

10 weighted sit-ups

Metcon (No Measure)

Rowing

5 rounds:

row 250m @ 500m pace

row 750m @ 2km pace

rest 3 minutes