10/26/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata style for 8 minutes.

Alternate between

Burpees

Bike or Row

Hollow rocks

Jumping Lunges

Metcon

Metcon (Time)

Partner WOD

For Time:

6 minute Row for Cals, switch partner every

minute

2 Rounds:

30 Push ups

30 OH situps @ 45/35 (plate)

6 minute Row for Cals, switch partner every

minute

2 Rounds:

30 DB Step ups

30 DB Snatch @ 70/50 lbs

6 minute Row for Cals, switch partner every

minute

2 Rounds:

30 Pull Ups

30 DB Clusters @ 70/50 lbs (1 DB)
35 min time cap.

Extra Work

Weightlifting

Bench Press (3 Reps every 30 sec for 6 minutes)

@ 50%

Weightlifting

Back Squat (5 x 3 @ 60-75%)

Accessory

Metcon (No Measure)

8 Rounds:

20 Double Unders

2 Rope Climbs

Rest 30 seconds between Rds.