08/13/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

5 Banded Angels https://www.youtube.com/watch?v=pPaitQaFEZE

5 Reverse Banded Angels

10 Hand Release Push ups

Metcon

Metcon (3 Rounds for time)

Ring Dips

30-20-10

Rest 2 minutes between sets.

Record time for each set.
Allotted time 10 min.

Metcon

Metcon (5 Rounds for time)

E3MOM for 15 minutes: (5 rounds)

30 Double unders

15 TTB

30 Double unders

10 HSPU
Record time each round.

Extra Work

Metcon (No Measure)

Weightlifting

5 sets:

5 Bench press @ 80-90%

1-2 Peg board ascent OR 6 peg board pull ups (switch hand on top at 3)

Rest 2 minutes

Metcon (No Measure)

Conditioning

For time:

21/18 cal bike

21 D-ball over shoulders @150/100

Rest 2 minutes

15 cal bike

15 D-ball over shoulders

Rest 1 minute

9 cal bike

9 D-ball over shoulders

Metcon (No Measure)

Rowing for distance

4 x 4 minutes max distance

Rest 3 minutes between sets