12/21/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row

+

2 sets:

2 wall walks

10 step downs

:30 goblet hold in bottom of squat

Gymnastics

Pistols (5×10/leg; do all 10 on one leg before switching)

Scaling option: https://www.youtube.com/watch?v=UcpufHv4KAs&feature=youtu.be

Metcon

Metcon (6 Rounds for time)

E2MOM 12 minutes:

15 pull-ups

5 hang squat snatch @ 70%

Extra Work

Handstand Walk (4 x 3 minutes; rest 3 minutes between sets)

Metcon (Time)

6 rounds for time:

6 BMU

3 snatches @ 80%

Open: C2B pull-ups

Metcon (No Measure)

Banded back squat jump squats, 3 x 6

*No more than 30%

Hip Extensions (5×15)

Metcon (No Measure)

Running

6 rounds of 2 minutes run

walk 1 minute between sets

Metcon (No Measure)

10 x 10 burpee box jump over

rest 30 seconds between each set

Metcon (No Measure)

OH walk, 3 x 100’