08/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 min Bike or Row @ low intensity

then

2 Rounds:

10 Db pull overs https://www.youtube.com/watch?v=k0FwhvmLc3Q

5/5 Single leg glute bridges

5 Burpees

Metcon

Metcon (No Measure)

Accessory

5 sets:

6 Bent over rows/arm

6 Single arm Db bench press/arm

Rest 1-2 min between sets.

Go as heavy as you can while maintaining proper form.

Metcon

Metcon (Time)

For time:

3 rounds

10 Overhead squats 135/95

10 Burpees over bar

– Rest 3 minutes –

3 rounds

10 Power snatches 135/95

10 Bar muscle ups

Intermediate: 95/65 lbs, C2B or Pull ups
20 min time cap.

Extra Work

Metcon (No Measure)

Weightlifting

Front squat

5 x 3 @40-60%

Pause at parallel on the descent and

explosive ascent.

Metcon (No Measure)

Gymnastics

Tabata: Alternate movements

– Pull ups (C2B)

– Burpees to target

Metcon (No Measure)

Rowing

4 x 60/50 cal

2:1 Work:Rest