12/20/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

10/8 Cal Row or Bike @Easy

5/5 Single Arm Bent Over Row

25’/25′ Single arm OH Carry

10 PVC Prone Press https://www.youtube.com/watch?v=h5WwBjG9Kzs&list=PLsqtY4abKj7FMCDf-gyog8YGXLUxUWMOY&index=4

Weightlifting

Metcon (Weight)

EMOM for 8 minutes:

2 Heavy single arm DB push press/arm

Metcon

Metcon (Time)

5 Rounds:

12 Bar Facing Burpees

3 Rope Climbs

12 Thrusters @135/95

Extra Work

Accessory

Metcon (Weight)

3 Sets:

50′ Sled press @AHAP https://www.youtube.com/watch?v=hppiEXx0akQ

Rest 20 seconds

15 Bent Over DB Rows (2Dbs)

Rest 20 seconds

20 GHD Sit-ups

Rest 60 seconds
Record weight added to the sled

Accessory

Metcon (Weight)

Core + Shoulder Stability

Turkish get-Ups

Accumulate 30 reps
Record Kb or Db weight

Conditioning

Metcon (Time)

Interval Conditioning

For Time:

10 Sets:

10/8 Cal Bike

Rest exactly 60 seconds after each set.
Record total time.