11/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

2 Rounds:

50’ Team Inchworm

50’ Partner Wheelbarrow

P1 perform plank while P2 perform 10 lateral jumps over the legs of P1.

30 Cal Bike or Row Sprint (5/partner)

Metcon

Metcon (Time)

Partner “Bert”

For Time:

50 Burpees

400m Run

100 Push-Ups

400m Run

150 Walking Lunges

400m Run

200 Air Squats

400m Run

150 Walking Lunges

400m Run

100 Push-Ups

400m Run

50 Burpees

Run together. Split reps however you like.
40 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Shoulder Work

Lateral Plate Raises

https://www.youtube.com/watch?v=Pdb-wOwmAic

4 Sets: 10 reps each

Accessory

Metcon (No Measure)

Single arm KB/DB Row on bench

3 Sets: 8 reps per arm

Tempo 3-0-X-2

https://www.youtube.com/watch?v=giX1X_4NQBM

Accessory

Metcon (No Measure)

Core: GHD Sit ups

4 Sets: 12-20 Reps

1 min rest between sets.