10/24/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 sec Row @ increasing intensity

20 sec Med ball Squat Hold (hugging)

8 Wall Balls

5 Burpees

20 sec Elbow Plank

Metcon

Metcon (No Measure)

“Goat Day”

Chose 1 movement from each list.

Gymnastics:

– Pull ups

– Ring Muscle up/Ring Dips

– TTB

– Pistols

Weightlifting OR Mono structural:

– Snatch

– Split Jerk

– Double Unders

– Row or Bike

EMOM 20 minutes: Alternate between your 2 movements. 1 min of practice or max reps.

Extra Work

Weightlifting

Squat Clean (Build to a 1 RM)

Reduce weight by 20%. Perform 2 sets of 2 reps.

Accessory

Metcon (No Measure)

Farmer’s Carry

3 Rounds

200 meters each.

2 minutes rest between rounds.