11/21/18

21
Nov

11/21/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

15/12 cal row

10 RDL

10 Russian kettlebell swings

Strength

Sumo Deadlift (3×[email protected]%, banded )

https://www.youtube.com/watch?v=Sf9LgeDCdtQ&feature=youtu.be

Metcon

Metcon (Time)

21-15-9

400m run

Toes-to-bar

Kettlebell swings, 32/24

Extra Work

Bench Press (4 x 4 @ 30-50% – banded )

https://www.youtube.com/watch?v=nVC5mBb7UsM&feature=youtu.be

Strict Press (6 x 3 @ 20-30% – banded )

https://www.youtube.com/watch?v=LaXTrGzS2YU&feature=youtu.be

Metcon (No Measure)

5 sets

10 Russian step ups (double KB front rack) @ heavy

10 RDL

10 Reverse lunges @ deficit (2-3 inches max)
https://www.youtube.com/watch?v=ZDSjjHcshWg&feature=youtu.be

Metcon (No Measure)

3 sets:

12 banded hip raises

16 Reverse hypers
https://www.youtube.com/watch?v=TjwbfdTWlUw&feature=youtu.be