9/7/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 40 second bike/row

2: 40 second plank

3: 2 wall walks w/ 10 second hold at top of each rep

Strength

Strict Press (6×4, across)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 5:00 AMRAP

12/8 cal row

DB thrusters 6/arm @ 50/35

30 double-unders (sub 20 lateral hops over DB)

Rest 3:00 between AMRAPS
Pick up where you left off.

Extra Work

Handstand Walk (10:00 of practice)

DB Step-Up Overs (100 reps @ 24/20″ and 35/25lbs)

Single Leg Glute Bridge (5 x 8/leg, hold :03 at top; feet on bench or ball)