3/19/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row or 400m run

+

2 rounds:

8 ring rows

10 kettlebell swings

10 plank to push-up

Strength

Weighted Pull-ups (Work up to a heavy set of 3)

If you don’t have strict pull-ups, find the smallest band that you can perform 3 reps with.

Metcon

Metcon (Time)

5 rounds for time:

10 hang power snatch, 75/55

10 burpees, lateral

10 overhead squats, 75/55
15:00 time cap.

Extra Work

Metcon (No Measure)

5 rounds @ moderate pace

Bike 1000m

rest 30 seconds

Row 500m

rest 2 minutes

Muscle-ups (5×1-4)

Metcon (No Measure)

4 sets

12 body rows

12 band Y pulls, standing
https://www.youtube.com/watch?v=Qi4ABUgskUI&feature=youtu.be&t=77

Metcon (No Measure)

4 sets

20 hip extensions

60 seconds reverse plank hold