01/03/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal Row

6 1 arm Band lat pull down, tempo return 4 sec

6 1 arm band press, tempo return 4 sec

5/5 Single Leg Glute Bridges

Gymnastics

Metcon (No Measure)

EMOM for 10 minutes:

Even: 3-5 Strict Pull ups

Odd: 6-10 Strict HSPU

Metcon

Metcon (Time)

14 min AMRAP of:

50 Wall balls @ 30/20

40 TTB

30 Hang Power Clean @185/125, lbs
Develop a plan, work you plan!

Example:

Wall balls 5 x 10, T2B 10 x 4, HPC 6 x 5

Extra Work

Weightlifting

Overhead Squat (4 x 3 @ ascending heavy, No Fails!)

Conditioning

Metcon (No Measure)

Farmer’s Carry

3 sets:

200 meters @ ascending weight each round.

Rest 2 minutes between sets.

Accessory

Metcon (No Measure)

Core

Hollow Body Rocks

3 x 60 seconds

Rest 60 seconds between sets
Point your toes!