12/15/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

:60 bike or row

10 wall balls

5-10 strict pull-ups or 10 ring rows

Metcon

Metcon (Time)

For time w/ a partner:

Row 500m

60 wallballs, 30/20

Row 500m

60 TTB

Row 500m

60 DB snatch, 50/35

Row 500m

60 HSPU

Row 500m
Both partners row 500m each time. Split the other work as desired.

Extra Work

Power Clean (5 x 10 @ 40-50%, 1:00 rest between)

Metcon (Weight)

EMOM 8 minutes

2 push press + 4 push jerks

Back Squat (5 x 5 @ 80%)

Metcon (No Measure)

4 sets

8 DB bench press

12 light DB flies

8 BB bent over row

12 lighter bent over Y, with DBs
https://www.youtube.com/watch?v=QENKPHhQVi4&feature=youtu.be&t=165

https://www.youtube.com/watch?v=TkaJhsEWg9s&feature=youtu.be

Metcon (No Measure)

Double KB front rack side lunges,

3 x 12 alternating
https://www.youtube.com/watch?v=5j6SdDYvG7g&feature=youtu.be

L-Sit (accumulate 3:00)