2/20/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike or row

+

2 rounds:

6 ring rows

8 hang muscle clean into strict press

12 hollow rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

500m row or 400m run

15 clean and jerks, 135/85

5 ring muscle ups
Scale muscle-ups to 10 strict pull-ups.

Gymnastics

Body Saw (4×10)

https://www.youtube.com/watch?v=R8QwySflzLQ&feature=youtu.be

Scale to 4×45 second plank.

Extra Work

Metcon (No Measure)

Strict pull ups

EMOM 5 minutes

4-7 strict wide grip pull up

Metcon (No Measure)

Pistols

EMOM 5 minutes

4-7 reps/leg

(perform all on one leg before moving on to the next)

Metcon (No Measure)

3 rounds

20 band lat pull downs

20 band Ys

Metcon (No Measure)

RDL with reach

3 x 8/leg