12/05/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

10/8 Cal Bike or Row

10 Plate ground to OH @light

10 Plate pull over (Dead bug position)

Conditioning

Metcon (No Measure)

Speed and Agility Drills

3 sets each of:

Icky Shuffle, length of the ladder, jog back https://www.youtube.com/watch?v=Vq1UIufn4Tk

4 point Icky Shuffle https://www.youtube.com/watch?v=t4hPmtJTFyA

Out, In, Out: https://youtu.be/ezxBHV9QsR8?t=176

Lateral Quick Step: https://youtu.be/ezxBHV9QsR8

Then

3 Rounds:

6 x Over Unders

1 Icky Shuffle

6 x Over Unders

1 Out in Out

6 x Over Under

Over Under set up with bars on rig. https://www.youtube.com/watch?v=XAKJ7rht7og&feature=youtu.be
15 min allotted time

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Total Reps!

1 minute 25′ Shuttle Runs (each touch is a rep)

1 minute of Devil’s press @ 45/25

1 minute of T2B

1 minute Rest

20 minute clock.

Extra Work

Weightlifting

Bench Press (Build to 3 Rep Max for the day)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

500 m Row

20 Box Jump Overs

5 Db Thrusters @ 50/35 lbs