05/03/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7 MInute AMRAP:

10/8 cal bike, 12/10 cal row

10 jumping squats

12 abmat situps

Gymnastics

Strict Muscle ups negatives (3 x 3)

feet on box

https://www.youtube.com/watch?v=rbeipax9yEM&feature=youtu.be
Scaling Options:

Muscle up assisted from knees – https://www.youtube.com/watch?v=_OM8uV978-o&feature=youtu.be

Negative Muscle up position pause drill. – https://www.youtube.com/watch?v=Tmx8QhZQOuA&feature=youtu.be

Strength

Metcon (No Measure)

Gymnastics, strength

4 rounds:

6 Strict neutral grip chin ups

12 ring push ups

Metcon (Time)

21-15-9 of

Thrusters @ 155/105

*100 double unders between rounds
14 minute time cap

Extra Work

Metcon (No Measure)

Accessory

5 sets:

6 heavy wide grip seal rows

8 declined rear delts raises

12 bent over band tricep extensions
Control every part of each exercise here.

Metcon (No Measure)

Post chain

5 sets:

8 Seated good mornings https://www.youtube.com/watch?v=ZPeJ0s8X6Gs

16 reverse hypers