11/15/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 sec Bike or Row @ increasing

10 Walking Lunges

10 PVC Good Mornings

5 Tempo Air Squats 3-2-0-0

Weightlifting

Metcon (Weight)

EMOM for 10 minutes:

Even: 3 Front squats @ 70%*

Odd: 5 Seated High Box Jumps

*Tempo: 3 second descent on squats

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 Clean Grip Deadlifts @225/155

30 TTB

400 meter Run

Extra Work

Weightlifting

Overhead Squat (Build to 3 RM. 3 sec pause on 1st rep)

Reduce weight 10%, perform 2 sets of 3 reps. No pause

Weightlifting

Bent Over Row (4 sets of 6-10 reps building)

Accessory

Metcon (No Measure)

Core

Seated leg raise

https://www.youtube.com/watch?v=ZT–_vuSveA

4 sets of:

20 sec on, 40 sec off