12/17/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

5/5 Bottom Up Kb Press

5 Shoulder+hip extensions https://www.youtube.com/watch?v=wW-GAz2CTCM

10/10 Banded Psoas March https://www.youtube.com/watch?v=liFK-1ln4M8&feature=youtu.be

10/10 Plank Shoulder touches

Gymnastics

Metcon (No Measure)

EMOM for 10 minutes:

Even: 5 Strict Chin-ups

Odd: 1 Push Press @80%+, ascending

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

4 Ring Muscle-ups

8 Power Snatches @ 115/75

12 Cal Bike or 200m run

Extra Work

Weightlifting

Deadlift (Build up, then 3 x 5 @ 70%, 3 x 3 @ 80%)

Record weight used for 3 x3.

Weightlifting

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Conditioning

Metcon (AMRAP – Reps)

EMOM for 14 minutes:

Odd: 8/6 Cal Bike + 50′ Suitcase Carry @ Heavy

Even: 5-8 Thrusters @ 95/65 lbs
Record total number of thrusters.