08/27/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 m Run

7/7 Band resisted Dead Bugs https://www.youtube.com/watch?v=qtNY6M-jVyg

10 Ring Rows

10 Ring Push ups

Metcon

Metcon (4 Rounds for reps)

Gymnastics

Every 90 seconds x 4

– Advanced: Max muscle ups**

– Intermediate: Max Ring pull ups

– Beginner: Max toes to rings

(or leg raises)

**every time you break Bike 150 meters
Can sub Bar MUs and TTB

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

3, 6, 9, 12…….etc

Deadlifts @ 225/155 lbs

Box Jump Overs @ 24/20″

Intermediate: 185/135 or 50-60%

Metcon (Weight)

Farmer’s carry

Suitcase style @ heavy

4 x 100m/hand
Record Kb or Db weight used.

Extra Work

Metcon (No Measure)

Weightlifting

10 sets

3 Bent Over Rows (with KBs)

https://www.youtube.com/watch?v=J5z22V9pQgg

Rest 30 seconds

Metcon (No Measure)

Power Conditioning

6 sets

5 Seated Box Jumps @ high

https://www.youtube.com/watch?v=k-z2ftl1Z04

Metcon (No Measure)

Core

4 sets

20 Sky touches feet on bench https://www.youtube.com/watch?v=T0SkeBW4FBM&feature=youtu.be

30 seconds/ elbows Side plank

Rest 60 seconds