12/4/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal bike or row

2 wall walks

:30 plank

Strength

Front Squat (5 X 3 @ 60%)

Metcon

Metcon (Time)

30-20-10 for time:

KBS, 32/24

Burpee box jumps, 24/20

Extra Work

Handstand Walk (5 x 50′ in sets of either 25′ or 10′ – 2:00 rest )

Scale to 5×10-14 shoulder taps in HS hold or plank hold if you don’t have handstands.

Metcon (No Measure)

8 sets:

8 leg raises + 8 v-ups + 8 ttb

Metcon (No Measure)

Assault bike

E3MOM for 5 rounds

20/16 calories

Metcon (No Measure)

5 rounds

50′ heavy farmer’s carry with odd object

20 hip extensions

50′ bear hug d-ball (or sandbag) lunges

20 GHD situps

Metcon (No Measure)

100 push ups

100 body rows
https://www.youtube.com/watch?v=Qi4ABUgskUI&feature=youtu.be&t=77

Turkish Get Up (4×10; moderate)