9/14/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:60 row

10 goblet squat w/ pause in bottom

5 inch worms

Gymnastics

Metcon (No Measure)

5 sets/leg:

10 hip flexor pull right leg

10 pistol squat on right leg
Hip flexor pull: https://www.youtube.com/watch?v=nv5bMJWyAwI&feature=youtu.be

Metcon

Metcon (Time)

4 rounds for time:

15/12 calorie bike

15 box jumps, 24/20

5 deadlifts 315/225

30 second rest

Extra Work

Metcon (No Measure)

6 sets:

5-10 C2B

3-5 BMU

Metcon (No Measure)

EMOM 8 minutes:

10 banded burpees
https://www.youtube.com/watch?v=xiV3rCf9kUw&feature=youtu.be

Turkish Get Up (5 x 10, 2:00 rest, switch at 5)

Metcon (No Measure)

5 sets:

100m heavy farmers carry

25′ heavy sled push

10 jumping junges, no weight

Rest 2-3 minutes between sets

Metcon (No Measure)

4 x 20 side plank raises (10/side)
https://www.youtube.com/watch?v=YE2VfDEsITg&feature=youtu.be