2/2/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata row, bike, or jump rope

+

12-10-8

Push-ups

Goblet squats

Pass throughs

Metcon

Metcon (No Measure)

EMOM x 30:00

First 10 minutes:

1: 12 push press, 115/85

2: 12 burpees over bar

Second 10 minutes:

1: 10 thrusters, 115/85

2: 12 C2B pull-ups

Last 10 minutes:

1: 12 burpees over bar

2: 10 wallballs, 30/20
Work should be done within 45 seconds. Otherwise you should scale reps or weight down.

Extra Work

Metcon (No Measure)

6 sets

1 jumping into hip to bar

1 jump into 3 BMU
https://www.youtube.com/watch?v=wdpzx_i1jeo&feature=youtu.be

Metcon (No Measure)

5 sets

3-5 declined push ups on paralettes

+

max HSPU strict

Rest minimum 3 mintues between sets

Back Squat (5 x 5 @ 75-80%)

Metcon (No Measure)

Assault Bike

3 x 1 minute max effort on assault bike

Rest 3 mins minimum

Metcon (No Measure)

Tabata L-Sit hold

then:

Tabata extension hold on GHD