12/7/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata (20/10 for 6 minutes)

Alternate between

– Bike/Row/Run/Ski

– Plate in and out

– Banded Side walk https://www.youtube.com/watch?v=ZPILXR6-PPw

Metcon

Metcon (3 Rounds for reps)

Partner WOD

3 x 10 minute AMRAPs

Amrap 1:

You go I go

8 DB Front Rack Step-Ups @ 1 DB 50/35

4 Burpee BJO

Amrap 2:

You go I go

8 Lunge Wallballs @ 20/14

8 Box Jumps

Amrap 3:

You go I go

8 DB step up over @ 24/20 @ 1 DB 50/35

30 DU

Record reps for each AMRAP.

Extra Work

Weightlifting

Deadlift (5 x 5 @ 70%)

Conditioning

Metcon (Time)

For Time:

5 Rounds:

15 Cal Row

15 Bench press @135/95