7/23/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

4 inch worms

8 burpees

12 Russian kettle bell swings

Strength

Power Clean (5×5 touch & go; ascending)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 x Amrap 5 minutes:

12 front squats, 115/75

12 bar facing burpees
Rest 3 minutes between AMRAPs

Pick up where you left off

Extra Work

Good Mornings (6×3; fairly light weight; pause at flexion)

Back Rack Box Step Down (5×6/leg)

GHD Situps (10×6; rest on GHD)

Metcon (Time)

Every 6 minutes for 4 rounds:

1k bike

400m run

Metcon (No Measure)

100 air balls @ 30/20
Air ball is a wallball without the wall

Metcon (No Measure)

4 sets:

30 band pull aparts, supinated

30 band good mornings