12/22/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

8 sets:

Run, row, or bike

30 seconds on, 30 seconds off

Strength

Deadlift (6×3 across, somewhere around 75-80%)

Metcon

Metcon (Time)

For time with a partner:

Partner A: 15 thrusters, 95/65

Partner B: rows for calories

Partners switch when Partner A finishes 15 thrusters. The workout is over when you reach 150 cals together.

Extra Work

Metcon (No Measure)

4 sets

Medium weight sled push, 100′ 8 Jumping step ups/leg

Metcon (No Measure)

Gymnastics

HSPU @ deficit EMOM 6 minutes 6 reps

Metcon (No Measure)

4 sets

5 rounds of

2 bent over reverse flies 2 bent over Ys

Metcon (No Measure)

Assault bike

5 x 30 seconds on 90 seconds of

Metcon (No Measure)

GHD situps

4 x 25