05/20/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Bike (slow pace)

50′ Bear Crawl

10 Hollow Rocks

Metcon

Metcon (No Measure)

Gymnastics

4 sets:

4 lateral pistol squat on box https://www.youtube.com/watch?v=n3jykTcch9M&feature=youtu.be

4 jumping lateral step ups https://www.youtube.com/watch?v=S7ugFmzNtIs
Scale for pistols: Band assisted pistols

https://www.youtube.com/watch?v=sEaGHbcHBC8&feature=youtu.be

Metcon

Metcon (5 Rounds for reps)

5 rounds for total reps:

1 minute max reps Wall balls @ 20/14

1 minute max reps KBS @ 32/24

1 minute max Cal row
50 seconds work, 10 sec rest each minute.

Keep up with total reps per round.

Extra Work

Metcon (No Measure)

Accessory

6 sets:

6 Tall kneeling slam ball https://www.youtube.com/watch?v=6XLqr8cjhOw&feature=youtu.be

10 Tall kneeling ball toss against wall https://www.youtube.com/watch?v=x1Tw2jZhIOk&feature=youtu.be

Metcon (No Measure)

Post chain, stability:

Banded (RNT) RDL with 1 KB

in hand of opposing leg

3 x 12/leg

https://www.youtube.com/watch?v=TN56-fT-clw

Metcon (No Measure)

Core:

Pike pull, feet on rower

3 x 15

https://www.youtube.com/watch?v=GxOAf5xN9-8