11/19/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row

+

2 rounds:

2 wall walks

10 pass throughs

12 squats holding plate

Gymnastics

Handstand Push-ups (EMOM x 10:00 – 3 deficit kipping hspu)

Scale to a difficult box progression.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

16 wallballs, 20/14

16 DB snatch, 50/35

56 double-unders

Extra Work

Pistols (EMOM 10 minutes, 10-16 alternating pistols)

Metcon (No Measure)

4 sets:

50′ sled push

8 Bulgarian Deadlift with 2 KBs/leg

Metcon (No Measure)

3 rounds:

15 GHD situps

10 toes touches
https://www.youtube.com/watch?v=eazQpjRjy2U&feature=youtu.be

Metcon (No Measure)

Assault Bike

5 rounds:

30/25 cals

20 air squats, recvoery

20/15 cals

Rest 2 mintues between rounds

Metcon (No Measure)

20 minutes on cardio machine of your

choice