10/19/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

10 cal bike or row

10 pass throughs

10 wallballs

Gymnastics

Muscle-ups (EMOM 10 minutes, 1-6 reps)

Strict pull-ups if you don’t have muscle-ups.

Metcon

Metcon (Time)

5 rounds for time:

60 double unders

5 power snatches @ 70%
Doesn’t have to be touch and go.

Extra Work

Metcon (No Measure)

Deficit paralette HSPU (kipping)

Every 30 seconds for 5 minutes

5 kipping deficit HSPU

Metcon (No Measure)

5 rounds:

12 C2B

12 HSPU (strict or kipping)

Rest 1-2 minutes between sets

Metcon (No Measure)

3 sets

15 band rows

10 DB roll overs
https://www.youtube.com/watch?reload=9&v=QmDZULBb_K0&feature=youtu.be

https://youtu.be/r9ki–z_Euc

Metcon (No Measure)

Assault bike:

5 x 30 seconds @ max effort

Rest 3 minutes between efforts

Metcon (No Measure)

4 sets:

20 revers hypers

15 hip extensions, weighted with a plate