10/31/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate Between

– Jumping Jacks

– Plank of choice

Metcon

Metcon (Time)

“Goodell”

5 Rounds:

400 meter Run

20 Wall Balls (20/14 lb)

14 Kettlebell Swings (24/16kg)

38 reps of “X”

Round 1: Push-Ups

Round 2: Air Squats

Round 3: Pull-Ups

Round 4: Alternating Lunges

Round 5: Burpees
30 min time cap

Extra Work

Weightlifting

Front Squat (1 Rep Max with 3 sec pause in bottom.)

Reduce weight 20%.

3 sets of 3 reps, no pause.

Accessory

Metcon (No Measure)

Walking Lunges

200 meters