4
Dec
12/4/18
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 cal bike or row
2 wall walks
:30 plank
Strength
Front Squat (5 X 3 @ 60%)
Metcon
Metcon (Time)
30-20-10 for time:
KBS, 32/24
Burpee box jumps, 24/20
Extra Work
Handstand Walk (5 x 50′ in sets of either 25′ or 10′ – 2:00 rest )
Scale to 5×10-14 shoulder taps in HS hold or plank hold if you don’t have handstands.
Metcon (No Measure)
8 sets:
8 leg raises + 8 v-ups + 8 ttb
Metcon (No Measure)
Assault bike
E3MOM for 5 rounds
20/16 calories
Metcon (No Measure)
5 rounds
50′ heavy farmer’s carry with odd object
20 hip extensions
50′ bear hug d-ball (or sandbag) lunges
20 GHD situps
Metcon (No Measure)
100 push ups
100 body rows
https://www.youtube.com/watch?v=Qi4ABUgskUI&feature=youtu.be&t=77