10/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500 meter Row or 1200 meter Bike

then

2 Rounds:

10 Step ups

3 Wall climbs

20 sec Side Plank per side

Gymnastics

Metcon (No Measure)

Handstand Push-ups

5 x 5 with 4 seconds pause at the bottom

of every repetition.

Rest 1-2 minutes between sets.

Scale: Tempo decent HSPU on box OR Pike HSPU.

Metcon

Metcon (AMRAP – Reps)

E3MOM for 15 minutes:

1 Min Cal Row

1 Min Tall Box Jumps @30/24in.

1 Minute Recovery Air Squats*

* 1 Air squat every 5 seconds
Score is total number of calories and box jumps combined.

Extra Work

Gymnastics

Metcon (No Measure)

Toes to Bar

5-7 reps every 30 seconds for 7 minutes.

Be smart and

do not continue if you feel the inside of your hands close to rip.

Weightlifting

Metcon (No Measure)

Front Squats:

Every 30 seconds for 7 SETS (3 1/2 min)

2 Front Squats @50-60%

Weightlifting

Metcon (No Measure)

Push Press

2 reps every 30 seconds for 7 sets (3 1/2 min)

@70-75% of 1RM.