9/26/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 40 second bike or row

2: 5 push-ups + 30 second front leaning rest

3: 10-15 air squats

Strength

Thruster (5×5, heavy and ascending)

Metcon

Metcon (Time)

8 rounds for time:

5 toes-to-bar

250m row

5 bar muscle-ups
Scale to jumping bar muscle-ups or jumping chest-to-bar pull-ups.

Extra Work

Rope Climb

EMOM 10 minutes:

odd- 6-10 strict rope pull ups

even- 3 rope climbs

Handstand Walk

HS hold + shoulder taps

3-5 practice sets

Metcon (Weight)

5 sets:

5 front squats

5 thrusters

5 push press

5 push jerks

Metcon (No Measure)

5 rounds:

5 wall climbs

8-12 strict ring dips

20 pistols

DB Snatch (100 @ 50/35)

Metcon (No Measure)

4 rounds:

12 strict leg raises

12 banded leg extensions
https://www.youtube.com/watch?v=EoXnXUMBop8&feature=youtu.be&t=9s

Turkish Get Up (3×10)