11/2/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

1: 30-40 double-unders or :30 of singles

2: 10-15 wallballs

Gymnastics

Ring Dips (21-15-9; rest 3:00 between sets)

Try for unbroken or very large sets. Scale to bench or parallette dips. Add weight if necessary.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

5 squat cleans, 185/135

3 rope climbs
Sub 9 strict pull-ups for rope climbs.

Extra Work

Handstand Walk (5×100′, rest 2 minutes between sets )

Place obstacle at 25′

Muscle-ups

6 sets

4 swings + pull back

2-5 muscle ups

Metcon (No Measure)

5 sets:

500m Row

20 HSPU

Metcon (No Measure)

3 rounds:

25′ Silverback Swings

15 Reverse hypers

8 Glute bridge hold 5 seconds at top, feet on medball
https://www.instagram.com/p/Bg08_mNHEq2/?hl=en

Paloff press (4 sets/side, bottom of squat 8 reps)

https://www.youtube.com/watch?v=A7LWmcrCOiM&feature=youtu.be