12/03/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

10 Prone Press facing floor

10 Hollow Rocks

5 Bottom up KB Floor Press

5 Scap Pulls

Gymnastics

Metcon (AMRAP – Reps)

EMOM for 6 minutes:

Max reps Strict Pull Ups in 20 seconds

Scale: Banded Pull ups or Ring Rows. Use a band for minimum of 3 reps.

Score total reps.

Metcon

Metcon (Time)

21-15-9-6-3

Burpees

Hang power Clean @135/95
16 min time cap

Extra Work

Weightlifting

Clean Grip Deadlift (10 x 1 Rep Building to a max)

Record Heaviest.

Gymnastics

Metcon (No Measure)

Handstand Push ups

Build to a max deficit for 3 Reps by adding plates.

https://www.youtube.com/watch?v=SoCRvwkz6ig

Conditioning

Metcon (Time)

2 Rounds:

2000 m Bike

50 Banded lat pull down

1000 m Row

50 Banded triceps extension