07/31/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

10 Hand release push ups

30 sec Elbow plank

Metcon

Metcon (Weight)

5 sets:

4 Bench press

8 L-sit pull ups

Rest 1-2 minutes

Scale with 8 Strict pull ups or band assisted pull ups.
Allotted time: 15 minutes

Metcon

Metcon (Time)

5 rounds for time:

10 power cleans @ 135/95

400m run

Competitors: 155/105

Intermediate: 115/75
20 minute time cap.

Extra Work

Metcon (No Measure)

Gymnastics

5 rounds

10/8 cal Bike

10 strict HSPU

Rest 1 minute between sets

Metcon (No Measure)

Core

Paloff press

4 x 10/side

Knees at 90°

https://www.youtube.com/watch?v=vvJv2UIo4sc

Metcon (No Measure)

Core

Y extension hold on GHD

4 x 30-60 seconds

https://www.youtube.com/watch?v=hZHFZlLfu2k