12/13/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500m row or 1500m bike

+

10-10-10

Box jumps, step down

Walking lunges

RDL

Strength

Deadlift (5×6, across)

Metcon

Metcon (5 Rounds for time)

E2MOM x 5 rounds:

Row 15/12 calories

6 thrusters 135/95

Extra Work

Banded Russian Kettlebell Swings (3×20)

https://www.youtube.com/watch?v=PN9dppWJcGQ&feature=youtu.be

Ring Dips (5×3, across – weighted)

Metcon (No Measure)

4 sets

6 heavy lateral delt raises

8 heavy DB tricep extension
https://www.youtube.com/watch?v=M7wQTqw5rzE&feature=youtu.be

Metcon (No Measure)

Assault bike

6 rounds

90 seconds on

30 seconds off

Metcon (No Measure)

15 wallclimbs

Break up as needed

Metcon (No Measure)

Reverse Chinese Plank, 5×1:00

Metcon (No Measure)

Half kneeling pallof press + twists

4 x 8/side
https://www.youtube.com/watch?v=OTkN1X1QT7c&feature=youtu.be