4/1/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets on bike:

:40 easy

:20 hard

+

2 sets:

3x up/down dog

12 band pull-aparts

:30 front leaning rest

Gymnastics

Metcon (No Measure)

10:00 of pull-up practice. Choose one of the following:

A. Butterfly pull-ups, sets of 4-8

B. Kipping pull-ups, sets of 4-8

C. Strict pull-ups, sets of 4-8

Metcon

Metcon (Time)

5 rounds for time:

750m row or 800m run

15 deadlifts, 135/95

20 burpees
26:00 time cap

Extra Work

Metcon (No Measure)

EMOM 8 minutes

C2B + Supine Body rows

4-8 C2B pull ups + 4-8 Supine body rows
https://www.youtube.com/watch?v=LifXTvc4r2g

Metcon (No Measure)

3 sets

10 DB flies

10 DB prone reverse flies (on bench)

Metcon (No Measure)

Dragon flies

5 x 5
https://www.youtube.com/watch?v=04FvC4JcisU

Metcon (No Measure)

Row

5 rounds

Row 750m @ 5k pace

Row 250m @ 1K pace

rets 2 minutes

Metcon (No Measure)

Hip extension, hold top 3 seconds

3 x 20
https://www.youtube.com/watch?v=-FRYZjXMHkA