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CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

300m row or 600m bike

10 slamballs

10 pass throughs

Strength

Warm-up (No Measure)

EMOM x 8:00

Odd: 7-9 strict pull-ups

Even: 15-20 push-ups

Strict Pull-ups

Push-ups

Metcon

Metcon (AMRAP – Reps)

5 rounds each of 40 seconds on, 20 seconds off:

Rowing, cals

Wallballs, 20/14

Biking, cals

Split squats
Complete all five rounds for each movement before moving on to the next one. Five sets of rowing, then five sets of wallballs, etc.

Extra Work

Strict Press (100 reps w/ empty bar, every break rest 25 seconds)

Metcon (No Measure)

5 sets:

6 heavy bent over row

8 bent over fly

Metcon (No Measure)

4 sets

6 dragon flies

60-90 seconds extension hold on ghd arm

in Y position
Dragonfly: https://www.youtube.com/watch?v=04FvC4JcisU&feature=youtu.be

Ext. hold: https://www.youtube.com/watch?v=w0ujh8bYlfU&feature=youtu.be