3/13/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400m run

+

2 sets:

10 ring rows

12 good mornings

14 reverse lunges

Gymnastics

Muscle-ups (1-4 reps EMOM x 5:00)

Sub strict pull-ups if you don’t have muscle-ups.

Metcon

Metcon (Time)

7 rounds for time:

50 double unders

10 deadlifts, 225/155

Extra Work

Handstand Walk (10 x 50′, rest 1 minute between effort)

Metcon (No Measure)

4 sets

Sled bear crawl drag 100′ @ heavy
https://www.youtube.com/watch?v=hXvR5nKo2Ew&feature=youtu.be

https://www.youtube.com/watch?v=vNYjz88Z2Eo&feature=youtu.be

Metcon (No Measure)

4 sets

8 bent over row (extension position in GHD)

16 hip extensions

Metcon (No Measure)

4 rounds

Row 500m

30 air squats

1000m bike erg

30 air squats

Air squats are ”recovery”

Metcon (No Measure)

5 rounds, rest 3 minutes between rounds:

Max wattage assault bike (CAP 15 seconds)

8 wallballs @ above 10′ @ 30/20