06/28/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

5 Bottom up KB presses per arm https://www.youtube.com/watch?v=J5LEpIZSDS0

5 Double Kb OH lunges per leg

10 Alternating Kb Snatches

Gymnastics

Metcon (AMRAP – Rounds and Reps)

Gymnastics Conditioning

Death by:

T2B/ High knees

Air squats

*start at 5 reps and add one rep

every minute

Metcon

Metcon (Time)

For time:

33-27-21-15-9 of

SDLHP @ 95/65

Shoulder to overhead @95/65
Weight should be light 3-4 on a scale of 10. Can scale SDLHP with a KB.

Extra Work

Metcon (No Measure)

Movement conditioning

20 Wall climbs

Break up as needed

Metcon (No Measure)

Weightlifting

Weighted C2B Pull ups

6 x 3

Rest exatcly 2 minutes between

Metcon (No Measure)

Power endurance

EMOM 10 minutes

Max Thrusters in 20 seconds @ 155/105