7/28/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

4:00 bike or row

+

2 rounds:

10 glute bridges

10 goblet squats

10 RDL’s

Strength

Back Squat (10×3; 30 sec rest b/w)

Metcon

Metcon (Time)

For time:

200 DU

50 power cleans, 95/65

50 bar facing burpees

100 DU

25 power cleans, 95/65

25 bar facing burpees

Extra Work

Squat Therapy (4×4; good slow reps)

https://www.youtube.com/watch?v=uC2EFOAL6I4&feature=youtu.be

Back Rack Lunge (5×8 jumping lunges w/ empty bar)

Metcon (No Measure)

10 rounds:

15/12 cal max effort

200m recvoery jog

Rest as needed

Metcon (No Measure)

5 sets:

30 band pull apart

20 face pulls

30 band lat pull downs