12/19/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

25’ Walking Lunges + twist

10 Single Leg DB RDL

10 Air Squats w/ 2 sec pause in bottom

Weightlifting

Back Squat (Build to a 3 Rep Heavy as follows:)

2 seconds

pause at parallel on the descent

Record heaviest

Metcon

Metcon (2 Rounds for time)

E10MOM x 2

30 burpees

30 DB step ups 50/35 (1DB)

30 Box Jumps

30 DB squats 50/35 (1DB)
20 minutes total.

Record time each of the 2 rounds.

Extra Work

Weightlifting

Metcon (Weight)

E2MOM for 10 minutes: (5 Rds)

3 Pause Snatch @60-70%

2 seconds pause above the knees
Enter Weight

Accessory

Metcon (3 Rounds for reps)

Grip

Pinch grip plate flips

3 x max rep @25//15 lbs

https://www.youtube.com/watch?v=WBy3j3iS03Y
Record reps for each round.

Accessory

Metcon (3 Rounds for reps)

Core

Tuck TTB + Stiff leg descent

3 x max rep

https://www.youtube.com/watch?v=G4hMGLlc_xU
Record reps each round.