01/11/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60 sec Bike or Row

7/7 Lunge and Twist

7 Hips Down Push Ups

7 Banded Lat Pull Downs

Metcon

Metcon (Time)

Partner WOD

For Time:

2000 m Row as a team

then

20 Rounds: Alternate complete movements

12 Wall Balls 20/14 lbs

6 Ring Dips

3 Strict Chin Ups

finish with

2000 m Row as a team
35 min time cap.

Extra Work

Weightlifting

Push Jerk (5 x 3 @ ascending)

Rest 2-3 minutes between sets

Weightlifting

Metcon (No Measure)

Alternating DB Curls

4 sets of 6-8 reps @ ascending

2-3 min rest between sets

Accessory

Metcon (No Measure)

Core

3 Sets per side

8 GHD Side Bends https://www.youtube.com/watch?v=xEtFhkNorgE

30 seconds Weighted Side Plank https://www.youtube.com/watch?v=nN-7Q1RqWoI

No rest