2/27/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

250m row or 500m bike

10 push-ups

12 hollow rocks

Gymnastics

Metcon (No Measure)

10:00 of handstand walk practice:

Options:

– Wall walk into handstand hold

– Kick into handstand + shoulder taps

– Handstand walk

– Free standing handstand hold

Metcon

Metcon (Time)

5 rounds for time:

30 double unders

9 thrusters, 115/75lbs

30 double unders

6 muscle ups
14:00 time cap. Sub 12 ring or stationary dips for muscle-ups.

Extra Work

Metcon (No Measure)

Bar muscle ups

EMOM 5, 6 or 10 minutes

EMOM 5 = 6 BMU

EMOM 6 = 5 BMU

EMOM 10 = 3 BMU

Metcon (No Measure)

4 sets

15 seated band row

30 band pull aparts

Metcon (No Measure)

3 x 3 minutes on, 1 minute off

Machine of your choice

Metcon (No Measure)

GHD situps

EMOM 5

30 seconds on

30 seconds off

Metcon (No Measure)

Hip extensions,

3 x 20