10/27/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike, row, or run

+

3 rounds:

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

10 GHDSU

14 walking lunge steps

Strength

Strict handstand push-ups (5 x max reps, 3:00 rest b/w sets)

Scale to seated DB press. Pick a weight that allows you to get between 8 and 12 reps the first set. Stick with that weight for all sets.

Metcon

Metcon (Time)

42-30-18 for time w/ a partner:

Thrusters, 95/65

50 cal row

TTB

50 cal row
Split up all work as desired.

Extra Work

Metcon (No Measure)

Rowing, long

5 rounds:

Row 500m @ 2km pace

Row 250m @ 500m pace

rest 2 minutes

Pegboard Pull-Ups (5×10, hands staggered – change hands after 5 reps)

https://www.youtube.com/watch?v=JFBGf9PN-5U&feature=youtu.be&t=129

Metcon (No Measure)

4 rounds:

25′ Silverback swings

25′ front rack walking lunges

Box Jumps (Single leg – 3×8/leg – no rebound)

Strict Toes-To-Bar (5×12)