7/24/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3:00 bike or row

+

2 rounds:

10 banded rows

10 banded tricep extensions

10 mountain climbers

Strength

Ring Dips (6×3-6; 2 second pause at top and bottom )

Metcon

Metcon (Time)

4 rounds for time:

50′ HS walk OR 3 wall climbs

10 thrusters, 115/75

400m run

Extra Work

Maltese Push-Up (5×5-8; use a band at the hip if needed)

https://www.youtube.com/watch?v=hhXZm1rED5A&feature=youtu.be

Push Press (3×8)

Overhead Squat (100 reps with empty bar)

Metcon (No Measure)

4 sets:

10 1 leg glute bridge, foot on bench, hold 3 seconds

60 seconds reverse plank hold (on hands)

Hollow Hold (4×30-60 second hollow body hold)