8/17/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 step-ups

10 good mornings

10 jumping air squats

Strength

Back Squat (5×5@65%)

Metcon

Metcon (Time)

30-20-10 for time:

Box jumps @ 30/24

Deadlift @ 225/155

Push ups

Extra Work

Pistols (6×10/leg)

Metcon (No Measure)

EMOM x 8 mins:

pull ups

two sets of your choice reps (i.e. 10 reps split into 6 and 4)

Metcon (Time)

5 rounds:

Row 30/25 cals @ hard

Rest 30 seconds

Row 15/12 cals @ hard

Rest 3 minutes

Metcon (No Measure)

5 sets:

8 heavy band squat pull throughs, hold about 2 seconds @ extension

12 one leg RDL with reach/leg
https://www.youtube.com/watch?v=qhIEV1m3S14&feature=youtu.be&t=2m32s

https://www.youtube.com/watch?v=RpKUgdWvPPQ&feature=youtu.be

GHD Situps (10×10 w/ 10 second rest b/w sets)