4/3/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400m run

+

2 sets:

5 push-ups into down dog

10 goblet squats

15 hollow rocks

Gymnastics

Ring Dips (6×5-8, 2 seconds at bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

10 hang power cleans, 135/95

12 front squats, 135/95

15 box jumps, 24/20
Pick a weight that allows you to do atleast 5 reps at a time. Goal is to complete 6-7 rounds.

Extra Work

Metcon (No Measure)

Strict false grip chin ups, hold top for 2 seconds,

6×5-8
https://www.youtube.com/watch?v=59Kpdw7cqgY

Metcon (No Measure)

3 rounds:

30 wide grip band lat pull down, seated

20 barbell bent over row, light

Metcon (No Measure)

Sled push w/ band around feet,

5 x 100′ @ moderate to light weight, walking only
https://www.youtube.com/watch?v=lbha6PjP5Sk

Metcon (No Measure)

Hollow body hold on GHD,

5 x 30-60 seconds, 2:00 rest
https://www.youtube.com/watch?v=i7hLslXDUww