11/23/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 of singles

8 push-ups

10 hollow rocks

Strength

Warm-up (No Measure)

EMOM 16:00

1: 7 strict pull-ups

2: 7 strict ring dips

Metcon

Metcon (Time)

3 rounds for time:

15 power cleans, 135/95

30 db lunges, 35/25

Extra Work

Bar Muscle-ups (5-6 sets, jump into glide kip + 2-3 BMU)

Metcon (No Measure)

4 sets

15 band rows

10 Band angels
https://www.youtube.com/watch?v=b8xlsUOIJVc&feature=youtu.be

https://www.youtube.com/watch?v=8NfnTMraEt8&feature=youtu.be

Metcon (No Measure)

Rowing

EMOM 10

40 seconds easy

20 seconds HARD

Metcon (No Measure)

3 rounds:

6 windmills/side

12 deadbugs

12 quadruped opposing arm and leg

extension
https://www.youtube.com/watch?v=ITSmgn_BQgY&feature=youtu.be