3/6/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 10-15 box jumps

2: 10-15 slamballs

3: 45 second plank

Strength

Deadlift (3 x 5 @ 65-75%)

Metcon

Metcon (Time)

3 rounds for time:

500m row (or 400m run)

20 back squats, 135/95
Take the bar from the ground. 16:00 time cap.

Extra Work

Push Press (5 x 3 @ 75%)

Metcon (No Measure)

5 sets

8 Landmine RDL

8 Landmine press
https://www.youtube.com/watch?v=DikpefBtnUU&feature=youtu.be

https://www.youtube.com/watch?v=rU6SxwqxKmw&feature=youtu.be

Metcon (No Measure)

Assault Bike

3 x 6 min EMOM

rest 6 minutes between EMOMS

15/12 cals

Hip Extensions (5 x 20)

GHD Situps (4 x 25)