1/28/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8:00

1: 10/8 cal row

2: 2 wall climbs + plank until 40 second mark

Gymnastics

Handstand Push-ups (6×3, deficit, 32X1 tempo)

32X1 tempo = 3 seconds down, 2 second pause in bottom, press up, 1 second rest at top

Metcon

Metcon (Time)

5 rounds for time:

10 strict pull ups

15 deadlifts, 225/155

50 double unders
20:00 time cap.

Extra Work

Metcon (No Measure)

EMOM 8 minutes

20 seconds all out row/bike + 10 TTB

Metcon (No Measure)

EMOM 8 minutes

20 seconds row/bike, @ hard + 10 C2B

Metcon (No Measure)

4 sets:

6 half kneeling landmine press/arm @ heavy

8 bent over lat pull downs

10 bent over reverse flies @ light

Metcon (No Measure)

Landmine twist

4 x 10 @ heavy

Metcon (No Measure)

4 sets

8 Landmine RDL/leg