07/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

150 meter Row/ 250 meter Bike @ increasing intensity

50′ OH plate lunges

10 Jumping air squats

Weightlifting

Push Press (4 x 6)

4 sets

6 Push press @ 65%

6-12 Clapping push ups

Scale with regular or knee push ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP of:

400 meter Run

20 DB Hang clean and Jerk @ 50/35lbs

5 Wall climbs

Extra Work

Metcon (No Measure)

Gymnastics

HSPU

5-8 reps every 30 seconds for 6 sets.

Metcon (No Measure)

Accessory

Upper back

3 sets:

8 DB Bent over Row

Rest 1 minute

8 DB bench press

Rest 1 minute

3 sec controlled descent + explosive ascent.

Metcon (No Measure)

Post chain

3 x 15

Hip extension with BB

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