9/15/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row

+

2 rounds:

10 ohs w/ pvc

10 push-ups

10 band pull-aparts

Metcon

Metcon (Time)

Buy in : 1000m run

3RFT:

10 ring dips

10 OHS, 155/105

50′ handstand walk

Buy out : 50 burpees
Sub 4 wall walks for handstand walk.

Extra Work

Metcon (No Measure)

Clean technical, from blocks:

2 high pulls

2 power cleans, catch @ 90 degrees

Metcon (Weight)

EMOM 10 minutes:

1 power clean

1 squat clean

1 jerk

Across

Weighted Step-ups (3×6/leg; front rack)

Metcon (No Measure)

8 rounds:

250m row @ best 500m pace

1 min rest

150m row @ best 500m pace – 1-2 seconds

3 min rest

Metcon (No Measure)

5 sets:

25 GHD sit-ups

25 good morning empty bar

30-45 second hold hollow body on GHD

60 second superman hold on GHD