09/27/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60 sec Bike or Row @ low intensity

10 Pike ups on rower https://www.youtube.com/watch?v=6O8kZDgsRmo

10 Banded hollow body lat pull down https://www.youtube.com/watch?v=k39-hSob6r8

5 Front Squats w/ empty bar

5 Push Press w/ empty bar

Accessory

Metcon (No Measure)

Core

Strict TTB

3-5 x 5-10
10 min Alotted time.

Metcon

Metcon (Time)

3 Rounds:

8 Thrusters @135/95

8 Ring muscle ups

Rest 3 minutes

3 Rounds:

15 Thrusters @95/65

15 CTB

Score total time.
20 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

5 rounds:

15 Cal row

15 Bench press @ 50%

Metcon style, no rest between rounds.

Weightlifting

Overhead Squat (Build to a 1 Rep Max w/ 5 sec pause)

then reduce by 20% for 3 reps, no pause

Weightlifting

Romanian Deadlift (3 x 8)