07/01/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

45 seconds Row/Bike @ increasing intensity

50′ Bear Crawl

5 Push ups

Weightlifting

Metcon (Weight)

5 sets:

6 DB Bench press @ Heavy

12 DB OH situps

rest 2-3 minutes between sets
Record weight of a single dumbbell used for bench press.

Metcon

Metcon (Time)

4 rounds for time:

15 cleans @ 135/95 lbs

30/24 calorie row

Comp weight 155/105 lbs
Time cap 20 minutes

Extra Work

Metcon (No Measure)

Gymnastics

5 sets:

5 kipping ring pull ups

5 muscle ups

5-8 ring dips

OPEN:

5 sets

2-3 kipping ring pull ups

1-3 ring muscle ups

Metcon (No Measure)

Gymnastics

Pin press + HSPU

5 pin press @ RPE 75%

5-10 strict HSPU

https://www.youtube.com/watch?v=GcEuWNZHFSs

Metcon (No Measure)

Core

3 rounds

15 strict TTB

15 ring in and outs https://www.youtube.com/watch?v=lAHAEoIe9dw