04/26/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 8 minutes:

10 jumping jacks

10 air squats

10 medball cleans

Gymnastics

Strict Pull ups

5 x max reps
Rest 3 minutes between sets

Metcon

Metcon (Time)

21-15-9

Power cleans

Thrusters

Push jerks

@ 135/95
Choose a weight you can complete the round of 21s in 3 sets or less.

Extra Work

Metcon (No Measure)

Gymnastics, strength

Deficit box HSPU, on paralettes

5×4 https://www.youtube.com/watch?v=Cl1RaObPKnc

Extra Work

Metcon (No Measure)

Strength: 5 sets

6 Front rack Bulgairan split squats/leg https://www.youtube.com/watch?v=9QAnqXGsyyo

4 high box jumps

rest 2 minutes

Extra Work

Metcon (No Measure)

Core:

Double DB overhead sit-ups https://mail.google.com/mail/u/0/#inbox?projector=1

4 x 15