9/10/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 wallballs

:20 hang from bar

Gymnastics

Toes-To-Bar (EMOM x 6:00, 10-15 reps)

Metcon

Metcon (Time)

4 rounds for time:

400m run

8 hang squat clean, 155/105

8 burpees facing bar

Extra Work

Metcon (No Measure)

4-6 sets:

3 false grip chin up

2-4 muscle ups

Handstand Push-ups (6×6-10 deficit HSPU)

Box Jump Overs (5×6 as high as possible)

Metcon (No Measure)

5 sets:

15 squat pull throughs

12 band face pulls

Metcon (No Measure)

4 rounds:

10 pike pulls feet on rower

10 body saw

30 sec hollow hold

Rest 30 seconds between movements
https://www.youtube.com/watch?v=mrXjUT0s-dI&feature=youtu.be&t=2s

https://www.youtube.com/watch?v=mrXjUT0s-dI&feature=youtu.be&t=2s