04/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 Double Unders or DU practice

8 empty bar strict press

10 jumping squats

Metcon

Metcon (3 Rounds for time)

3 x 3 rounds

10 thrusters @95/65

10 cal row

rest 3 minutes between sets of 3 rounds
Pick a weight that you can do unbroken throughout the thrusters.

20 min. time cap

Strength

Turkish getups (Switch hands every 5)

30 reps @ 24/16

Extra Work

Metcon (No Measure)

Strict muscle ups

EMOM x 6:00

1-3 reps

-OR-

Strict pull-ups

EMOM x 6:00

4-6 reps

Metcon (No Measure)

4 sets:

10 banded deficit lunges/leg

10 RDL/leg with light BB
https://www.youtube.com/watch?v=sfSF6i48glU

https://www.youtube.com/watch?v=iDV8r5u6En0