1/18/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike or row

+

2 rounds:

2 wall walks

5 strict pull-ups or 10 ring rows

12 step-ups

Gymnastics

Metcon (No Measure)

3 rounds, not for time

8 bar muscle-ups

12 HSPU, strict or kipping
Unbroken sets. Scale the numbers if needed. Sub strict pull-ups and box hspu.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes:

25-ft. overhead walking lunge, 45/25 plate

8 burpees

25-ft. overhead walking lunge, 45/25 plate

8 chest-to-bar pull-ups

Extra Work

Metcon (No Measure)

Declined push ups with vest on paralettes

EMOM 8 minutes

4-8 reps
https://www.youtube.com/watch?v=SKPab2YC8BE&feature=youtu.be&t=48

Metcon (No Measure)

4 sets

12 hollow body staright arm lat pull down

12 hollow body straight arm Y pull
https://www.youtube.com/watch?v=FVjtOSA-dz8&feature=youtu.be

https://www.youtube.com/watch?v=mYTQNvEr074&feature=youtu.be

Metcon (No Measure)

6 rounds

250m row

18 slam balls @ 50/30

rest 1 minute between each round

Deadlift (6 x 3 @ across, 75-85%)

Metcon (No Measure)

4 sets

12 light seated good mornings

12 reverse hypers
https://www.youtube.com/watch?v=7MthYct8yxQ&feature=youtu.be

https://www.youtube.com/watch?v=psPj3X7gIeE&feature=youtu.be

DB strict press (5 x 8, alternating arms)

Metcon (No Measure)

4 sets

10 Inclined DB flies

10 DB roll overs
https://www.youtube.com/watch?v=bDaIL_zKbGs&feature=youtu.be

https://www.youtube.com/watch?v=r9ki–z_Euc&feature=youtu.be

Metcon (No Measure)

3 rounds not for time

15 weighted situps @ heavy DB

15 ttb

15 squat pull throughs

15 hip extensions
https://www.youtube.com/watch?v=CZOroZ61VSg&feature=youtu.be

https://www.youtube.com/watch?v=T3TFMFV5SSU&feature=youtu.be