3/2/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 of cardio at easy pace

+

2 rounds:

5 push-up to down dog

10 step-ups

:30 front leaning rest

Strength

Strict Press (5×3, across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

30 air squats

20 push ups

10 deadlifts, 275/185
Deadlift weight should be around 55-60% of 1RM.

Extra Work

Ring Dips (6 x 6, weighted)

Metcon (No Measure)

4 sets

15 heavy squat pull through

10 bulgarian split squat/leg @ DB (suitcase style)

5 jump squats @ 95/65
https://www.youtube.com/watch?v=-e6JWa6cjVM&feature=youtu.be

Metcon (No Measure)

Bent over row in extension position on GHD, 3 x 12

Metcon (No Measure)

4 sets

8 hip raises

16 v-ups
https://www.youtube.com/watch?v=TjwbfdTWlUw&feature=youtu.be