01/22/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal Row

7/7 Med Ball Lunges (Hugging)

7 Med ball Cleans

7 Hollow Rocks

Weightlifting

Hang Clean (5 x 5 building from 60%-80%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
16 min time cap

Extra Work

Weightlifting

Metcon (No Measure)

4 Sets:

100′ Heavy DB front rack lunges @ AHAP

50′ Heavy D-ball Carry (Hugging)

60 sec Bike @ easy (recovering pace)

Accessory

Metcon (No Measure)

Core

Plank Plate Drag

5 x 50′

https://www.youtube.com/watch?v=wYsQJBMItAQ

Rest as needed between sets

Accessory

Metcon (No Measure)

Accessory (Shoulder health)

Bottom up KB Carry (Forehead level)

4 x 50’/arm

https://www.youtube.com/watch?v=Kb2tcSaCtUU

Rest as needed between sets