9/11/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

4:00 bike

+

2 rounds:

15 air squats

10 hollow rocks

5 Russian babymakers

Strength

Back Squat (8×1@80%+, 2:00 rest between)

Metcon

Metcon (Time)

5 rounds:

8 push press @ 70-80%

8 ring muscle-ups

Rest 2:00
Scale muscle-ups to toughest pulling progression (i.e. chest to bar, regular pull-ups, banded pull-ups, ring rows).

Extra Work

Snatch Pull (4×4 @ 85-100%)

Power Snatch (EMOM x 10 – 3 reps TnG)

Metcon (No Measure)

Assault bike

4x:

90 sec moderate

60 sec relax

30 sec SPRINT

3 min rest

+

10:00 recovery bike