CrossFit Eden – CrossFit
Warm-up (No Measure)
30 DUs or 30 sec DU Practice
5/5 Banded Psoas March https://www.youtube.com/watch?v=p7sOlfzJFrU
10 Hanging Knee Raises
3 Wall Climbs
Use new small bands for Psoas March
Metcon (No Measure)
EMOM for 10 Minutes:
Even: 30 sec Handstand Hold
Odd: 1-3 Rope Climbs
Scale: Rope Rows (4 Rope Rows = 1 Rope Climb)
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP of:
8 Shoulder to OH @ 115/75
Back Squat (Build to 1 Rep Max with 2 sec Pause in bottom)
Reduce weight by 20% and perform 2 sets of 3 reps. No Pause!
Snatch (10 x 1 building from 70%)
EMOM for 10 minutes perform 1 rep Power or Squat Snatch. Build as you go.
Record heaviest lift. No Misses!
MAS test on Rower (Maximal Aerobic Speed)
6 minutes Max distance
Record total meters