8/6/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400m run

+

6:00 EMOM

1: 12 slamballs

2: step-ups

Strength

Back Squat (build to a 1RM)

Metcon

Metcon (Time)

5 rounds for time:

15 push press, 95/65

15 box jumps, 30/24, no rebound

Extra Work

Metcon (No Measure)

-15 banded leg extensions/leg

-15 banded hamstring curl

-15 banded adductions/leg

-3 x 8 banded squats, pause 3 seconds at the bottom

Metcon (No Measure)

4 sets:

12 bent over row

20 reverse hypers

Metcon (No Measure)

12 minutes on the bike erg

every 2 minutes, raise the damper to 10

and do a 15 second surge

Hollow Hold (5×30-60 seconds)