12/20/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:60 of cardio (jump rope, row, bike, run, burpees)

10 box step-ups

10 GHD sit-ups

Gymnastics

Metcon (No Measure)

If you have ring muscle-ups:

4-6 sets:

2 false grip chin ups

2 muscle ups, strict

2 strict ring dips

If you don’t have ring muscle-ups yet:

5-6 sets:

6-8 strict pull-ups, weighted if possible

Metcon

Metcon (Time)

10 rounds for time:

10 alternating DB snatch, 50/35

10 DB reverse lunges, 50/35

30 double-unders
Hold DBs in farmer’s carry for the lunges.