03/07/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

600 m Bike

8 Med ball Cleans

8 Lateral Plate Raises OH @ light https://www.youtube.com/watch?v=X6odh34M4-M

4/4 Med ball Weighted Deadbugs https://www.youtube.com/watch?v=5eLJ-uignL4

Metcon

Metcon (Time)

Partner WOD

For Time

3 Rounds:

1000 m Row (Alternate 250 sprints)

80 Wall Balls 20/14 lbs

60 Burpees

Split Wall Balls and Burpees however you like
35 min time cap.

Extra Work

Accessory

Metcon (No Measure)

Concentric Ring Rows

5 x 4

https://www.youtube.com/watch?v=WuULzVBdvCY
Hold every rep for 2 seconds at the top and control the descent in 3 seconds.

Start every repetition with your back against the ground with no tension.

Weightlifting

Metcon (No Measure)

Not for Time!

21-15-9-6-3

Deadlift @ 185/125 lbs

Bench Press @ 115/75 lbs