12/12/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds @ slow pace:

250m row

30 double-unders or 60 singles

10 wallballs

Strength

Strict Press (3×5@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

10 burpees

15 hang power cleans, 135/95

10 burpees

15 toes-to-bar

Extra Work

Back Squat (5×5@75%)

Metcon (No Measure)

4 sets;

10 body rows

20 band rows, speed

Snatch (5×10@40-50%; rest 1:00 b/w)

Metcon (No Measure)

Amrap 7 minutes

10/7 calorie row

7 burpees over erg

Metcon (No Measure)

Banded RDL with reach,

4 x 8/leg
https://www.youtube.com/watch?v=DfTYE4d_z38&feature=youtu.be

Metcon (No Measure)

Side bends with empty bar, 4×12
https://www.youtube.com/watch?v=DXjxsvE3at0&feature=youtu.be