12/7/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:30 bike or row

+

12-10-8 of:

Air squats

Box jumps

Hollow rocks

Strength

Back Squat (1RM)

Metcon

Metcon (4 Rounds for reps)

4 x 4 minutes, rest 3 minutes between sets:

10 calorie row

5 power snatch @ 155/105

5 OHS

Extra Work

Rope Climb

EMOM 10 minutes:

Odd: 10 ring rows, feet on box

Even- 3 rope climbs

*If you don’t have rope climbs, scale to 3-5 strict, narrow grip chin-ups.

Handstand Push-ups

4 sets:

10-15 strict hspu

10-15 HSPU lock outs (plate under your

head)

*scale reps as needed

Front Rack Lunge (5 x 50′, walking lunges)

Bench Press (5×5, across)

Metcon (No Measure)

4 sets:

8 DB bent over row/arm

8 strict chin ups

Metcon (No Measure)

Running, biking or rowing

15 seconds on 15 seconds walk

for 24 minutes

+

10 minutes easy biking

Stretch hips, hamstrings, quads, etc.