12/5/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

:45 of double-unders or single-unders

8 muscle-clean + strict press

10 box jumps, step down

Strength

Clean and Jerk (Build to a 1RM)

Metcon

Metcon (Time)

5 rounds for time:

10 HSPU

10 TTB

10 Wallballs, 30/20

Extra Work

Clean Pull (5×3@75%, from blocks – bar above knees)

Metcon (No Measure)

4 sets:

6 lateral drop landing/leg

10 RDL with reach/leg
https://www.youtube.com/watch?v=_MPWSa_u_jg&feature=youtu.be

Metcon (No Measure)

4 sets:

10 leg raises (weighted if you want with

medball)

10 hip raises

Metcon (No Measure)

4 x 30-60 second chinese reverse plank

hold