7/20/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5:00 easy bike

+

2 rounds:

10 goblet squats

10 glute bridges w/ 2 second pause at top

Strength

Back Squat (2×20)

Metcon

Metcon (Time)

21-15-9 for time:

Hang power cleans, 155/105

400m run

Extra Work

Metcon (No Measure)

4 sets

12 body saws

12 straight leg reverse plank bridge ups

Metcon (No Measure)

6 sets:

4 strict presses right arm

6 thrusters

4 sitrct presses left arm

6 thrusters

Metcon (No Measure)

Row

3 rounds:

Row 1250m @ 5k Pace

row 750m @ 2K Pace

rest 3 mintues

Metcon (No Measure)

Assault Bike

3 round

60 seconds max cals

Rest as needed between rounds