7/27/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 30 double-unders or :30 of singles

2: 10 high wall balls

3: 10 ring rows

Strength

Pull-ups (5 x max reps strict; rest as needed b/w)

Metcon

Metcon (No Measure)

EMOM x 20:00 (alternating minutes):

1: 8-10 KBS + 8-10 box jumps

2: 8 power snatch, 135/95

Extra Work

Metcon (No Measure)

5 sets:

Bent over row, heavy 4 reps

Y pulls 5-10lbs
https://www.youtube.com/watch?v=pyBHPoC8Nzo&feature=youtu.be

Metcon (AMRAP – Reps)

1 burpee over bar every 3, 4 or 5 seconds for 5 minutes

Single Leg Good Mornings (5×6/leg)

Turkish Get Up (30 reps for quality)