12/29/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row or 400m run

+

2 rounds:

10 KB RDL

10 pass throughs

10 push-ups

Strength

Clean Deadlift (5 x 5 @ 80%+ of best clean)

Metcon

Metcon (Time)

3 rounds for time of:

30 OHS, 95/65

30 toes-to-bar

30 HSPU

Extra Work

Back Squat (6 x 3 @ 70%)

Tempo down 3 seconds, hold bottom 2

Metcon (No Measure)

4 sets

10 reps/leg, Bulgarian split squat

5 jumping step ups/leg

Metcon (Time)

Assault bike

100 calories for time

Metcon (No Measure)

Dynamic sled push

5 x 25′
https://www.youtube.com/watch?v=fYpVGzviJeM&feature=youtu.be

Metcon (No Measure)

4 sets:

12 DB bench press

20 body row

Rest as needed