11/6/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 of double or single-unders

15 banded rows

15 air squats

Gymnastics

Muscle-ups (6 rounds: 3 swings + 1-4 muscle ups)

If you don’t have muscle-ups, complete the following superset:

A1. Strict pull-ups, 3×6-8

A2. Strict dips, 3×8-10

Metcon

Metcon (Time)

21-15-9 for time:

Deadlift @ 225/155

C2B pull ups

Extra Work

Metcon (No Measure)

5 rounds:

6 ring row (pronated, elbows out)

6 Y pulls

6 hip extension + Y pull (feet on box)
https://www.instagram.com/p/BpcWs_whRy0/?taken-by=louiseebertsgymnastics

Handstand Walk (5 x 1 minute max distance HS walk, rest 2:00)

Metcon (No Measure)

4 sets

15 Band pull aparts

15 band lat pull downs

15 band tricep extensions (standing, arm

lock out overhead)

Metcon (No Measure)

Running

6 x 400m

Rest 2 minutes between efforts

Metcon (No Measure)

Running

3 x Max distance in 30 seconds

Rest as needed between sets

Metcon (No Measure)

4 sets

50′ Sled push (walk with high knees)

6 leaning hip circles on wall/leg

Metcon (No Measure)

4 sets

15 v-ups

10 strict TTB

5 hip flexor pull/leg