12/17/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

:45 row or bike

10 air squats

:30 plank

Metcon

Metcon (Time)

5 rounds for time:

500m row

30 wallballs, 20/14

30 burpees

Scaled:

5 rounds for time:

500m row

20 wallballs, 20/14

20 burpees
30 minute time cap. Each round should be done under 6 minutes. Scale accordingly. Take the burpees down to 10 if needed.

Extra Work

Power Clean (5×5 TNG, ascending)

Push Jerk (5×5, ascending)

Overhead Squat (3×8, ascending but not max)

Metcon (No Measure)

4 sets

8 Bulgarian split squat/leg, DB in farmer carry style

6 1 leg RDL, banded/leg, slow andcontrolled

Metcon (No Measure)

Tall kneeling d-ball bear hug hold, 5 x 30-60 seconds @

100/70 lbs