08/23/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 6 minutes:

10/8 Cal Bike or Row @low intensity

10 Box jumps

10 Med ball cleans

Weightlifting

Back Rack Step Up (5 x 3 per leg)

https://www.youtube.com/watch?v=uQGRzdjxHes

Metcon

Metcon (4 Rounds for time)

E5MOM x 4

500m Row

30 Air squats

30/20 Push ups
Score time each round.

Extra Work

Metcon (No Measure)

Weightlifting

Snatch

Every 30 seconds for 5 minutes

1 Power snatch + 1 Squat snatch, singles @ 50-60%
Stick to %

Metcon (No Measure)

Accessory

Glute ham raises

3 x 8

https://www.youtube.com/watch?v=xtcUPsZghq8

Modified – https://www.youtube.com/watch?v=ZEoI3NI8OD4

Metcon (No Measure)

Post chain

Side lying hip raises

3 x 15/15

https://www.youtube.com/watch?v=xLbZJaR3il0