08/05/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds Row or Bike

5/5 Front Rack Lunges

5/5 Bottom up Kb Press

2 Wall Climbs

Metcon

Metcon (No Measure)

Gymnastics

2 Sets:

3 Rounds

5 Muscle ups, ring or bar

5 deficit HSPU @ 8/6”

Rest 2 minutes between each set

Metcon

Metcon (Time)

3 rounds:

20 Hang squat cleans @ 135/95 lbs

100 Double unders

20 Push ups

Intermediate: 95/65 lbs

Extra Work

Metcon (No Measure)

Gymnastics

5 minute AMRAP of:

5 ring rows, feet elevated

5 ring push ups, feet elevated

Metcon (No Measure)

Weightlifting

4 sets:

10 Stiff leg snatch grip deadlifts

Max reps Strict wide grip pull ups

Rest 90 seconds

Metcon (No Measure)

Conditioning

Assault Bike

5 Rounds:

1000 meters

10 Jumping Lunges as high as possible.

Rest 1 minute between rounds.