02/07/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal Bike

10 Med ball Cleans

10 Kip Swings

8 Toes to Post

Weightlifting

Sumo Deadlift High Pull (6 x 3 @ ascending)

Watch video to help with technique. Core to Extremity.

https://www.youtube.com/watch?v=GM7RMgfcYfc

Metcon

Metcon (Time)

3 Rounds for time:

400 m Run

20 Wall Balls @ 20/14

12 Toes to Bar
15 min time cap.

Extra Work

Gymnastics

Metcon (No Measure)

EMOM for 8 min.

20 sec Handstand Hold

3-5 Bar Muscle-ups

Weightlifting

Overhead Squat (5 x 2 w/ 2 sec pause in the bottom)

Build in weight as you can.

Conditioning

Metcon (No Measure)

Power Conditioning

5 Sets:

12 Cal Bike

100′ Sled Push SPRINT

Rest 60 seconds between sets.