08/02/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP of:

30 DUs or 30 sec DU practice

5 Single leg glute bridges each leg.

10 Hollow Rocks

10 Push press (empty bar)

Metcon

Metcon (No Measure)

Gymnastics

Lateral pistols + Russian step ups

5 sets 3/leg @ weighted. 2 Dbs

https://www.youtube.com/watch?v=paGUT49Rvlo&feature=youtu.be

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

22/18 cal Row

16 Shoulder to over head @ 135/95

22 v-ups (COMP GHD situps)

Intermediate: 115/75

Extra Work

Metcon (No Measure)

Power Conditioning

4 rounds

Bike 1000m

10 wallballs @ 30/20 @ above 10

Rest 3 minutes

Metcon (No Measure)

Weightlifting

Sumo Deadlifts

5 x 5, dead stop

Rest 3 minutes between sets, across.

Metcon (No Measure)

Core

Dragon flies

4 x max reps

https://www.youtube.com/watch?v=04FvC4JcisU