10/29/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

250m row

10 push-ups

14 shoulder taps in top of push-up position

Gymnastics

Strict handstand push-ups

EMOM 10:00

Odd: Max reps strict HSPU

Even: Rest

Scale to box hspu.

Metcon

Metcon (Time)

4 rounds for time:

30 burpees

400m run
Each round should be completed within 5 minutes. Scale the burpees if needed, not the run.

Extra Work

Toes-To-Bar

EMOM 8 minutes

Odd- Max rep TTB

Even- Rest

Metcon (AMRAP – Reps)

Pistol Squat on box

EMOM 6 minutes

Odd- Reps on right leg

even- Reps on left leg
https://www.youtube.com/watch?v=q11UwY5gd0A&feature=youtu.be&t=82

Metcon (No Measure)

4 sets

15 band rows

15 Y pulls

15 lat pull downs

Metcon (No Measure)

Assault bike

3 rounds:

90 secondes on

30 seconds rest

rest 3 mintues

3 rnds

60 seconds on

60 seconds off

rest 3 minutes

3 rounds

30 seconds on

90 seconds off

Metcon (No Measure)

4 sets:

15 hip raises, with band

15 banded good mornings
https://www.instagram.com/p/Bjp3ExLA0mN/?taken-by=conjugatemethods