8/28/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

4 minutes of rowing

+

15-10-5 of:

Good mornings

Glute bridges

Step-ups

Strength

Warm-up (No Measure)

5 sets/leg of:

6 Bulgarian deadlifts

6 one leg box jump
Do entire set on one leg then do the other leg.

Bulgarian deadlift: https://www.youtube.com/watch?v=34-XA9bvIHo&feature=youtu.be

Bulgarian Deadlift (5×6/leg)

Metcon

Metcon (Time)

4 rounds, rest 1:00:

20 box jump overs, 24/20

15 power cleans, 135/95

Extra Work

Metcon (No Measure)

Rowing, long distance

5 rounds:

Row 500m @ 5k pace

row 500m @ 1k pace

Rest 2 minutes

+

7:00 recovery bike after

Good Mornings (5×5)

Metcon (No Measure)

4 sets:

20 GHD situps

12 side plank raises/ side