05/11/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Active Hinshaw style warm up

https://www.youtube.com/watch?v=VW42KKmjEZY&feature=youtu.be

Metcon

Metcon (Time)

5 rounds:

run 400m

30 burpees

30 air squats

3 power snatch @ 75% (singles)
If you do as partners: Run together, split 50 burpees, 50 air squats, 6 power snatches however you like for the 5 rounds.

Extra Work

Metcon (No Measure)

Gymnastics:

Bar muscle ups

6 sets

1 jumping into hip to bar (jump back down)

4 BMU

https://www.youtube.com/watch?v=wdpzx_i1jeo

Metcon (No Measure)

3 rounds:

20 v -ups

20 alternating v-ups https://www.youtube.com/watch?v=SInzcUCamgY&feature=youtu.be

20 side v-ups (10/side) https://www.youtube.com/watch?v=xvtYnWhuEF0&feature=youtu.be

Metcon (No Measure)

Post Chain:

Reverse hypers

3 x 20