9/12/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m run

10 push-ups

10 wallballs

Strength

Bench Press (3×5, heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

36 DB Snatch

36 V-UPS

36 HSPU

36 DB goblet squat, 50/35

Extra Work

Metcon (No Measure)

6 sets

20 band tricep extension (pulling to the

ground)

10 Plyo push ups, either onto plates or

clapping

10 med ball throw onto the wall
https://www.youtube.com/watch?v=f89IAHxGrmI&feature=youtu.be

Metcon (No Measure)

4 sets

10 Bent over row with barbell

10 bent over Y with change plates

Metcon (No Measure)

Thrusters @ 95/65 lbs

60 reps, perform one rep every 3-4 or 5

seconds