7/22/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

150m Row or 300m Bike

10 Empty bar Thrusters

30 second elbow Plank

Metcon

Metcon (3 Rounds for reps)

Gymnastics Conditioning

3 x 3 minute AMRAPs

12 Push ups

12 Body rows, C2B

Rest 1 minute between sets
Scale with less Push ups per round and higher bar on Body rows or Ring rows.

Metcon

Metcon (Time)

For time:

Row 1000m

20 Hang power cleans @ 155/115

Row 800m

15 Hang power clean @ 165/125

Row 600m

10 Hang power cleans @ 185/135

Row 400m

5 Hang power cleans @ 205

/145

Intermediate: 115/75, 135/95, 155/105, 175/125

Competitors: 185/135, 205/145, 225/155, 245/165
20 minute time cap.

Extra Work

Metcon (No Measure)

Gymnastics

3 sets:

3 Rounds of

10 Strict Pull ups

10 Strict HSPU

Rest 1 minute between sets

Metcon (No Measure)

Accessory

Post chain: Lat + triceps

3 sets:

10-12 DB Scull crushers

Rest 60 seconds

10-12 Bent over lat pull down

Rest 60 seconds

Metcon (No Measure)

Core

Body saw

3 x 10

Rest 60-90 seconds

https://www.youtube.com/watch?v=FGLRgxgG084