12/30/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

45 sec Bike or Row

8 Hamstring Curls w/ feet on Rower https://www.youtube.com/watch?v=YKS_xUCikDE

8 Wall Balls (light)

8 Banded Toe Taps per side (band around the ankles)https://www.youtube.com/watch?v=76UJnugvrlE

8 Banded Squats (band around the knees)

Weightlifting

Back Squat (5 reps @ 80%)

Every 90 seconds for 4 Rounds.

Metcon

Metcon (3 Rounds for reps)

6 minute Amrap x 3

12 DB Squats @ 50/35 lbs

6 DB Burpee Power Cleans

Rest 2 minutes between Amraps
22 min clock.

Score total reps for each AMRAP. 3 entries.

Extra Work

Accessory

Metcon (No Measure)

Post Chain

3 x 10 Good Morning @ light and controlled

Weightlifting

Metcon (No Measure)

EMOM for 6 minutes:

2 Clean Pull @100% of 1RM Clean

5 High Box Jumps @30/24+

2 Power Clean @80%+

Conditioning

Metcon (No Measure)

Bike or Row

3 Rounds:

20 Cal @ RPE: 7/10

Rest 40 seconds

15 Cal @ RPE: 8/10

Rest 20 seconds

10 Cal @ RPE: 9/10

Rest 1 minute
RPE

7/10: You can talk but only with single words or short sentences.

8/10: You can talk with single words only.

9/10: You cannot talk