11/9/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400m run or 500m row:

+

2 sets:

2 wall walks

:30 plank

10 good mornings

Gymnastics

Warm-up (No Measure)

10:00 of handstand practice
Try this drill if you’re comfortable upside down:

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

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 for time:

Power cleans, 155/115

Strict HSPU

Extra Work

Handstand Walk

HS walk Advanced:

5 x 100′, unbroken sets of 50 or 25′

HS walk Intermediate/beginner:

10 x 10’

Pistols (5×5 on low box, pause @ bottom 3 seconds)

Metcon (No Measure)

4 sets:

9 RDL @ heavy-ish

6 zercher squat (or d-ball/sandbag squat)

@ heavy for the day, rest as needed

between sets.
https://www.youtube.com/watch?v=Da75bVCfTNo&feature=youtu.be&t=28

Metcon (No Measure)

Assault Bike:

50-40-30-20-10 Cals, each for time

Rest equal work

+

5-10 minute easy bike

Metcon (No Measure)

5 rounds

10 oh situps with empty BB

10 side bends with empty BB
https://www.youtube.com/watch?v=sao0TyMIhjE&feature=youtu.be

https://www.youtube.com/watch?v=oRSudJx5N2I&feature=youtu.be