9/18/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

10 cal row

10 hollow rocks

10 push-ups

Strength

Bench Press (5×5, across)

Metcon

Metcon (No Measure)

EMOM 20 min:

Odd: 40 double-unders or :30 of singles

Even: 9 push ups + 5 hang power clean @ 65-70%
Scale reps to finish within :45 each minute. Advanced athletes can do clapping push-ups to make this more difficult.

Extra Work

Metcon (No Measure)

Muscle ups

5 sets:

1-2 strict

4 muscles ups

6 strict ring dips

Metcon (No Measure)

Press to HS drill:

6 x 5 pike ups, using rower or box against the wall
https://www.youtube.com/watch?v=IAEyQiZ96ms&feature=youtu.be

Strict handstand push-ups (5 x max reps; 3 min rest b/w)

Metcon (No Measure)

50 lateral DB step ups, 50/35

Bike an easy 8/6 calories between each set of 10 as active recovery

GHD Situps (10×10; easy :30 row between each set)