1/5/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

:30 bike

:30 row

:30 side plank (:15/side)

Metcon

Metcon (Time)

6 rounds for time (15:00 cap):

10 OHS, 135/95

10 TTB

+

5:00 rest

+

4 rounds for time (10:00 cap):

10 HSPU

10 Deadlifts, 225/155
Score is total time, including rest.

Extra Work

Metcon (No Measure)

Rowing + Assault Bike

5 rounds, each for time

500m row

500m bike

Rest 3 minutes

Metcon (Time)

20 rope climbs for time

Metcon (No Measure)

4 sets:

50’ OH walk, instability BB

10 Banded angels
https://www.youtube.com/watch?v=pPaitQaFEZE&feature=youtu.be

Metcon (No Measure)

5 x 10 pike pulls

Hold at top for 3 seconds
https://www.youtube.com/watch?v=Boyh621hbFI&feature=youtu.be