11/13/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1:00 bike or row

10 kettlebell swings

10 goblet squats

Strength

Power Snatch (1×4@60%, 1×4@65%, 3×4@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

2, 4, 6, 8, etc.

Burpees to 6″ targets

Wallballs, 30/20

Extra Work

Power Clean (4@60%, 4@65%, 3×4@70%)

Strict Press (4 x 3 @ heavy for the day, across)

Metcon (No Measure)

Russian step-ups,

double KB front rack, hold extension 3 seconds

4 x 6/leg

Metcon (No Measure)

3 sets

15 hip extension

10 glute bridge, hold 3 seconds at top
Place your feet close together and slightly

flaring out in order to feel your glutes.