10/6/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

1: 40 seconds of rowing

2: 40 seconds of burpees

Strength

Pull-ups (7 x 3-5 strict wide grip pull ups, for speed)

Metcon

Metcon (Time)

For Time w/ a partner:

40 wallballs, 30/20

40 ttb

40 kbs, 32/24

40 box jumps, 30/24

40 DB snatch @ 65/45

40 burpees

40 thrusters, @ 135/95

40 push ups

40 DB OH walking lunges @ 65/45

40 Strict HSPU

Extra Work

Metcon (No Measure)

3 sets

15 ring rows, elbows out pronated grip

10 heavy band lat pull down

Metcon (No Measure)

3 sets:

1 leg RDL, with reach, 12/leg

6 one leg vertical jump/leg

Metcon (No Measure)

GHD hollow body holds

20 seconds on, 10 seconds off

4 x