8/20/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7:00 @ slow pace:

:60 bike or row

12 air squats

8 box jumps

:20 hollow hold

Strength

Back Squat (6×3@75-80%)

Metcon

Metcon (Time)

3 rounds for time:

35/30 row cals

15 C2B pull-ups

50′ OH DB lunges, 50/35 (switch @ 25′)

Extra Work

Metcon (No Measure)

Ring muscle ups

6 sets:

2 swing on rings with snap back pull

5 ring muscle ups

Rest as needed

Ring Dips (6×5-10; rest as needed)

Metcon (No Measure)

4 rounds, not for time:

20 band flies, standing

20 band pull aparts

20 band bicep curls

20 standing band tricep extensions

Metcon (No Measure)

3 rounds:

15 hip extensions

15 banded hip raises