08/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Bike or Row @ increasing intensity

3 Wall climbs (5 sec hold at top)

5/5 Bottom up Kb press

Metcon

Metcon (No Measure)

Gymnastics

6 sets:

12 Quadruped band pull downs https://www.youtube.com/watch?v=AVQb8SqsoS4

4 Strict HSPU with a pause @ half ascent

Rest 1-2 minutes between sets
Allotted time 15-18 min.

Metcon

Metcon (Time)

3 Rounds for time:

50 Double unders

15 Push jerk @135/95

7 Ring muscle ups
Intermediate – 95/65 lbs, C2B or Pull ups

15 min time cap.

Extra Work

Metcon (No Measure)

Post chain

Double KB front rack hold (tall kneeling)

3 x 60 seconds

Metcon (No Measure)

Post chain

Banded unilateral RDL

3 x 10/leg with explosive ascent.

https://www.youtube.com/watch?v=B-tn-jGgzGc

Metcon (No Measure)

Core

L-sit hold hanging on pull-up bar

Accumulate 3 minutes
Squeeze your glutes and stay tall.