8/11/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7:00 AMRAP

200m jog

10 box jumps, step down

10 push-ups

Conditioning

5k Row (Time)

Max Effort 5k Row

Metcon

Metcon (Time)

4RFT:

25 wall balls, 30/20

3 minute recovery row
Push for unbroken wallballs

Extra Work

Metcon (No Measure)

4 SETS OF:

2 beat swing

2 kip swing

1 bar MU

2 beat swing
https://www.youtube.com/watch?v=astSQRh1-i0

Metcon (No Measure)

4 rounds

40 sec ON /20 sec OFF

GHD back ext hold with plate

Handstand hold (stomach against the wall)

GHD sit up hold

Metcon (No Measure)

EMOM x 14:00

odd: 12-16 pistol squats

even : 5-8 bar MU