01/28/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Style for 8 minutes: Alternate Between

Single Unders

Plate Ground to OH

Inchworms

OH Reverse Lunges w/ plate

Weightlifting

Push Press (5 sets as follows)

Warm Up to 60% then:

1 set of 8 @ 60%

1 set of 8 @ 65%

1 set of 6 @ 70%

2 sets of 4 @ 75% +

Metcon

Metcon (Time)

5 Rounds for Time:

200 m Run

15 Kb Swings @ 28/20 kgs

15 Box Jump Overs @ 24/20″
16 min time cap

Extra Work

Gymnastics

Metcon (No Measure)

5 Sets

12/8 Cal Bike

4-6 HSPUs with increasing deficit each round. (kipping allowed)

Rest 60 seconds

Accessory

Metcon (No Measure)

Shoulder Stability

Banded angel

3 x 12

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

Accessory

Metcon (No Measure)

Core

Weighted Side bends on GHD

3 x 12/side

https://www.youtube.com/watch?v=xEtFhkNorgE&feature=youtu.be