8/13/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 calorie row

10 light wall balls

10 russian step ups/side

Strength

Front Squat (5×5@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

12 strict pull ups

35/30 cal row

12 weighted step-up overs, 50/35 @ 24/20’’

Extra Work

Metcon (No Measure)

5 sets

5 step down/leg

8 jump back squat @ light/empty bar

Metcon (No Measure)

5 sets:

5 hang power cleans

3 power cleans

5 front squat

3 push jerks

Rest 2 minutes; go unbroken

Hip Extensions (3×5-15)

Back Extensions (3×5-15)

Metcon (No Measure)

Running

10 x 20 seconds all out

Walk 2 minutes between efforts

5:00 recovery jog after

Metcon (No Measure)

3 sets:

15 swiss ball glute bridge

10 prone angels