09/30/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 seconds Row or Bike @increasing intensity

5/5 Step ups

5 Hollow rocks

5 Supermans

Gymnastics

Metcon (No Measure)

Ring muscle ups (Or Bar)

3-5 reps every 30 seconds until 30 reps are

completed
Scale Options:

3 Strict Ring Pull ups

3 Banded Ring Pull ups or Muscle ups https://www.youtube.com/watch?v=fnaKjTusexQ

3 Leg Assisted Ring Pull ups https://www.youtube.com/watch?v=NEveyQop3LE

3 Ring Rows

Metcon

Metcon (Time)

For Time

3-6-9-12-15

Hang Clusters, 2 DBs @ 50/35 lbs

Burpees BJO @ 24/20″
Hang Cluster – Hang Squat Clean into Thruster.

Time cap 15 minutes.

Extra Work

Weightlifting

Deadlift (Build to a 1 Rep Max)

Weightlifting

Bench Press (5 sets of 6-10 reps building)

Weightlifting

Bent Over Row (3 x 10)