11/06/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP @ light:

10/8 Cal Row or Bike

5/5 Front Rack Lunges (empty bar)

5/5 Bird Dogs

6 Wall Balls

Weightlifting

Back Squat (2 Reps E2MOM for 12 minutes)

@ 80-85%

Metcon

Metcon (Time)

5 Rounds for time:

6 Bar Muscle Ups

10 Thrusters @115/75
15 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

3 Sets:

10 Bent over row @ heavy DBs

10 Chin ups

10 Db Flies on Flat Bench

Weightlifting

Bench Press (5 x 5 @ 70-75%)

Pause 5 sec in the bottom on each rep.

The reason why we want you to rest 5 seconds with the

bar on your chest is to work without the stretch reflex, which

lasts for 4 seconds.

Conditioning

Metcon (No Measure)

Bike

3 Rounds:

2 minutes @Easy

30 seconds @mod

30 seconds @Hard

no rest between rounds