12/11/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

:30 bike, :30 rest

:30 row, :30 rest

:30 step-ups, :30 rest

Gymnastics

Metcon (No Measure)

E2MOM x 10 minutes:

6-10 pull-ups

4-6 chest-to-bar pull-ups

1-2 bar muscle-ups

-OR-

4-10 strict pull-ups

4-8 kipping/jumping pull-ups

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts, 225/155

30 double-unders between each set

Extra Work

Metcon (No Measure)

4 sets/ arm

4 strict press

6 push press

8 push jerks

4 windmills

Seal Row (3 x 6 reps @ heavy-ish)

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

Metcon (No Measure)

4 sets

6 Double KB front rack deficit lunges/leg

15 reverse hypers
https://www.youtube.com/watch?v=XqFBaEEq248&feature=youtu.be

Metcon (No Measure)

Rowing, calories

6 x 3 minute max cal row

rest 3 minutes between sets

Metcon (No Measure)

5 rounds

15 Banded pike pulls

15 burpees

rest 1 minutes

10 Plyo push ups

10 Burpees
https://www.youtube.com/watch?v=xiV3rCf9kUw&feature=youtu.be

Metcon (No Measure)

5 sets

10 Toe touches

10 leg raises

10 v-ups