04/08/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5 min. Bike or Row

+

3 rounds:

5 goblet squats – 3 sec pause in the bottom

10 Russian kbs

12 single leg glute bridge – (6 per leg)

Strength

Back Squat (5 x 5 @ 3.5.1.1 tempo)

50-60%

3 seconds down

5 seconds in the bottom

Metcon

Metcon (Time)

5 rounds

10 ttb

12 kbs 32/24

2 mins rest after each round.
18 min time cap.

Extra Work

Snatch (5×5@40-50%, 3 sec pause at knee)

Reverse Hypers (4×20)

https://www.youtube.com/watch?v=Nx-0vHJrfhA

Metcon (No Measure)

Assault bike

4 rounds

4 minutes, hard

3 minutes, recovery pace