12/01/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 40 second bike or row

2: 5 push-up to down dog + plank until 40 second mark

3: 10-15 good mornings

Strength

Handstand Push-ups (5 sets of max strict hspu; 2:00 rest b/w)

Metcon

Metcon (Time)

For Time:

100 Deadlifts @ 225/155

EMOM

6 TTB

8 push ups

10 air squats
Start with the EMOM.

Extra Work

Metcon (No Measure)

5 x 750m @ 1km pace

rest 90 seconds between efforts

Rest 5 minutes

Row 1km for time

Weigh: Weighted Pistols ( 5 x 6/leg; on box)

Metcon (No Measure)

4 sets

8 Glute Bridge Holds

12 Squat pull throughs, heavy band

Metcon (No Measure)

Straddle Pops

3 x 6-12
https://www.youtube.com/watch?v=ciJVwwIHp04&feature=youtu.be

https://www.youtube.com/watch?v=Un18yvjFWV0&feature=youtu.be

https://www.youtube.com/watch?v=Mwh1hy2G8p4&feature=youtu.be