07/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

10/arm Single leg Kb OH Press https://www.youtube.com/watch?v=qPelGbg_qIA

20 Plate in and outs. (standing chest presses)

Metcon

Metcon (2 Rounds for reps)

Gymnastics

2 x 5 min AMRAP

10 C2B

10 Strict HSPU

10 Cal bike/row

Rest 2 minutes between Amraps.
Score total reps for each AMRAP.

Metcon

Metcon (Time)

3 rounds for time:

12 power cleans @ 135/95

20 Step ups @ 50/35*

400 meter Run

*Alternating, holding suitcase style, 1

DB switch @ 10

Extra Work

Metcon (No Measure)

Accessory

4 sets

10 Hip extension hold + barbell row

15 Hip extension with barbell on GHD https://www.youtube.com/watch?v=aahQmdBfWIE

Rest 60-90 seconds

Metcon (No Measure)

Skill work

100 pistol squat

Not for time.

Metcon (No Measure)

Gymnastics conditioning

2 x 3 minute Amraps

10 Ring dips

10 Calorie Bike

Rest 1 minute between Amraps.