08/26/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Bike @ mod pace

5/5 Single Kb Front Rack Reverse Lunges

5/5 Single Arm Ring Rows

5/5 Lateral Box Step Ups

Weightlifting

Back Squat (5 x 4 @ 80%)

Metcon

Metcon (3 Rounds for time)

E5MOM x 3

18 – 15

Thrusters @ 95/65 lbs

Calorie Row

Intermediate: 75/55 lbs
Scale the weight to go for an unbroken set of thrusters.

Extra Work

Metcon (No Measure)

Conditioning

Assault Bike

3 x 20 cals, rest 1 minbute between sets

rest 3 minutes

3 x 15 cals, rest 45 seconds between sets

rest 3 minutes

3 x 20 cals, rest 1 minute between sets

Metcon (No Measure)

Post chain

Single DB bench supported back extension

10 reps/position/side

https://www.youtube.com/watch?v=x4S83eEuBKg

Metcon (No Measure)

Weightlifting

Sotts press

5 x 4 @ moderate weight

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