11/29/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets on rower or bike:

:30 easy

:30 hard

+

12-9-6

DB push press

DB bent-over row (both arms at same time)

:30 FLR

Metcon

Metcon (No Measure)

“Skill Day”

EMOM 24:00

Min 1: 1-4 muscle-ups, 1-3 rope climbs, 6-8 strict pull-ups

Min 2: 40-45 seconds of cardio

Min 3: 10-15 pistols

Min 4: 40-45 seconds of cardio
Cardio options: row, bike, run, double-unders, burpees

Pistol progressions: Russian step-ups w/ slow descent, pistols on box, banded pistols

https://www.youtube.com/watch?v=sEaGHbcHBC8&feature=youtu.be