7/30/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

40 single-unders

10 toes-to-bar or toes-to-rings

5 push-ups to down dog

Strength

Half Kneeling One Arm Press (6×6/arm)

You can use a DB or KB – to add more difficulty do these with a KB in bottoms up position.

https://youtu.be/7lOvbQlgmB4

Metcon

Metcon (AMRAP – Reps)

E2MOM for 16 minutes:

Run 200m

10-15 burpees
Stop at 1:30 each round. Score is total number of burpees.

Extra Work

Strict Pull-ups (6×3-5; pause 2 seconds at bottom and top)

Metcon (No Measure)

5 sets

12 face pulls

12 pvc in band hollow body lat pull down

Metcon (No Measure)

3 sets:

20 hollow body rocks

20 russian twists

Quadruped Opposing Extensions (3×10)

https://www.youtube.com/watch?v=E5tat6Jc3eE&feature=youtu.be