2/9/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike

+

2 sets:

5 strict pull-ups or 10 tough ring rows

10 push-ups

15 air squats

Metcon

Metcon (Time)

5 rounds for time:

21 bar facing burpees

15 cal row

5 thrusters, 185/125

4 jerks, 185/125
Pick a weight that allow you to do the thrusters unbroken, but make it heavy. 22:00 time cap.

Extra Work

Metcon (No Measure)

1. Rowing calories

60-50-40-50-60

Each for time

Rest equal work to rest. IF 60 cals takes 2:30, your rest is 2:30, etc

Rest 6-10 minutes

2. 4 x 40 cals

rest 2 minutes between efforts

Deadlift (5 x 3 @ 75-80%)

Metcon (No Measure)

HS walk

EMOM 8 minutes

25-50′

Increments of 5, like the Open

Metcon (No Measure)

50 banded push ups

50 regular push ups
https://www.youtube.com/watch?v=cOFwFzzLFWw&feature=youtu.be

Metcon (No Measure)

4 sets

10 side bends/side

10 pallof press/ side