9/1/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12 minutes

1: 30 seconds row

2: 8-10 strict toes-to-bar

3: 10 goblet squats

Skill

Warm-up (No Measure)

10:00 of handstand hold practice

Metcon

Metcon (Time)

5 rounds for time:

50 air squats

5 power snatch @ 155/105

Extra Work

Metcon (No Measure)

HS walk:

EMOM 8 minutes

25-50′ handstand walk

Metcon (No Measure)

7 rounds:

15 seconds max effort on rower @ 10/8

damper

10-15 kipping HSPU

Rest 2 minutes between rounds

Banded Press (4×6)

https://www.youtube.com/watch?v=LaXTrGzS2YU&feature=youtu.be

Banded Glute Bridge (5 x 8, pause 3 seconds at the top)

After every set of glute brige, perform 5 empty

bar jump squats

Metcon (No Measure)

4 rounds:

10 pike pulls

15 toe touches

10 back extensions, slow and controlled
https://www.youtube.com/watch?v=mJ9drSWW0OM&feature=youtu.be