03/16/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250 m Row

50′ Bear Crawl

5/5 Tall Kneeling Single Arm Db Press

5 Med Ball Cleans

5 Wall Balls to High Target

Weightlifting

Overhead Squat (6 x 2 @ ascending with tempo as follows. )

3 sec descent + 1 sec pause in bottom. Work on control and time under tension.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

2-4-6-8-10-12…

Burpee Box Jump overs 24″/20″

Thrusters @ 95/65lbs

Extra Work

Gymnastics

Metcon (No Measure)

2 Rounds:

10-8-6

Heavy Med Ball throws over high pull up bar

Strict Chin-ups

Rest 5 minutes between rounds

Conditioning

Metcon (No Measure)

2 Rounds:

21-15-9-21 Cal Bike

100′ Farmer Carry @ heavy as possible

Rest 3 minutes between rounds