07/17/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250 meter Row or Bike

5/5 OH lunges (empty bar or PVC)

5/5 Single leg glute bridges

Weightlifting

Push Press (3 Sets Max Reps at 85-90%)

Rest 3 minutes between sets.

Metcon

Metcon (No Measure)

E3MOM x 5

20 OHS @ 115/65

6 BMU or Ring muscle ups

Intermediate:

20 OHS @ 75/45lbs

10 TTB OR 6 Jumping bar muscle ups

Extra Work

Metcon (No Measure)

Core

GHD situps

4 rounds:

10 reps

Rest 10 seconds

10 reps

Rest 10 seconds

10 reps

Rest 3 minutes between rounds

Metcon (No Measure)

Conditioning

Assault bike + air squats

E2MOM x 7

Bike all out 15 seconds

odd- Max air squats in remaining 45

seconds

even- rest

Metcon (No Measure)

Weightlifting

Clean grip Deadlift

5 x 3 @ 80-85%