12/18/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Max double-unders or single-unders in 2:00

+

2 rounds:

5 push-ups into downward dog

10 ring rows

10 hollow rocks

Gymnastics

Metcon (No Measure)

5 sets:

10 push ups

6 handstand push-ups

Rest as needed between sets.
Advanced option:

5 sets:

10 push ups

8 ring dips

6 handstand push-ups

Metcon

Metcon (Time)

9-15-21 for time:

Box jumps, 30/24; no rebound

Power clean @ decreasing weight

225/125 – 185/105 – 135/195
14:00 time cap

Extra Work

Metcon (No Measure)

5 sets:

10 neutral grip ring rows

10 wide pronated ring rows

10 ring Y pulls

Rest as needed between sets

Metcon (No Measure)

5 x 50 OH walking lunges,

Rest 3 minutes between sets

Metcon (No Measure)

EMOM 20 minutes:

odd- row 18/15 calories

even- 1 round Cindy
“Cindy”

5 pull-ups

10 push-ups

15 air squats

Metcon (No Measure)

4 sets:

6 wide grip pull ups strict, eccentric

12 heavy band lat pul down

12 light band hollow body Y pull

Metcon (No Measure)

5 sets:

10 banded hip raises on bench

20 hip extensions on ghd
https://www.youtube.com/watch?v=TjwbfdTWlUw&feature=youtu.be