07/24/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternating between

High Knees

Burpees

Then

2 Rounds

5/5 Single leg pike ups https://www.youtube.com/watch?v=e1tnUqLJby0&feature=youtu.be

5 Scap pulls https://www.youtube.com/watch?v=sfTsgt-a63c

5 Explosive V-ups

5 Hollow to Glute bridges https://www.youtube.com/watch?v=OT-cf0YLmuc&feature=youtu.be

Metcon

Metcon (No Measure)

Gymnastics

5 sets:

5 TTB

5 Hip to bar (bend knees)

5 BMU

Intermediate:

5 sets

5 TTB

5 Hollow body lat pull down https://www.youtube.com/watch?v=mTgIKeYI2zc

5 Jumping kipping pull ups
Allotted time: 12 minutes

Metcon

Metcon (Time)

3 rounds for time:

400 meter Run

15 Dead lifts 185/135

21 Pull ups
15 minute time cap.

Extra Work

Metcon (No Measure)

Rowing

2 Rounds:

Row 1500m

Rest 2 minutes

Row 1000m

Rest 90 seconds

Row 750m

Rest 5 minutes

Metcon (No Measure)

Weightlifting

Clean complex

5 sets:

1 Power clean

2 Hang power clean

Metcon (No Measure)

Core

3 sets:

45-60 seconds Hollow hold on GHD https://www.youtube.com/watch?v=4zfG59NWIbc

Rest 20 seconds

100′ Bear hug D-ball carry

Rest 60 seconds