2/18/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

Minutes 1-3: 8-12 cal row

Minutes 4-6: 2 wall walks + front plank until :45

Gymnastics

Metcon (No Measure)

Choose one of the following:

Strict muscle ups + kipping muscle ups,

5 x 2+3

A1. Strict pull-ups, 4×6

A2.. Strict ring dips, 4×8
If you have kipping but not strict muscle-ups, perform 5 sets of 1-4 kipping muscle-ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

10 snatches, 95/65

20 bar facing burpees

30 wallballs

50 double-unders

Extra Work

Metcon (No Measure)

HS hold + shoulders taps

practice for 10-12 minutes

Ring Dips (5×3, ascending, weighted)

Metcon (No Measure)

Row, run, bike

5 rounds

1 minute @ max effort

2 minutes easy recovery

GHD Situps (6×15)