7/13/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10:00

1: 45 second bike or row

2: 10 TTB + 5 box jumps, no rebound

Strength

Warm-up (No Measure)

7 rounds:

3-5 wide grip strict pull ups

3-5 regular grip strict pull ups

3-5 strict chin ups

Rest as needed between rounds

Strict Pull-ups

Metcon

Metcon (Weight)

Every 2 minute for 20 minutes:

10 hang power snatch

8 overhead squats

*Ascending the weight as you see fit

Extra Work

Metcon (No Measure)

5 sets:

12 bent over rows

16 hollow body lat pull down

Back Squat (15×5 @ bodyweight)

Rest with the bar on your back 5-10 seconds between each set. If you have to rack it, rest 1-2 minutes.

Metcon (No Measure)

5 rounds:

12 slow and controlled back extensions (not hip extensions)

60-90 seconds reverse plank hold

Metcon (No Measure)

4 sets:

10-14 banded hip raise

20 OH situps, 25/15