09/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Bike or Row

6/6 Single arm Db Press

10 Single Db Pull overs on bench

5 Inchworms

Metcon

Metcon (No Measure)

4 sets:

10 DB Bench Press @ heavy (Alternating)

3 Inchworm Walks on box

3-6 Pike HSPU on box.
Alotted time 15 min.

Metcon

Metcon (Time)

3 rounds for time:

3-7 Muscle ups

15 Power clean @135/95

400m Run

Scale MUs with: 7 C2B, Pull ups or Ring Rows + 7 Dips
18 min. time cap

Extra Work

Weightlifting

Snatch Pull (4×4 @85%)

From low hang

Metcon

Metcon (No Measure)

Weighted feet elevated ring rows

3 x 10-12

Metcon

Metcon (No Measure)

Movement conditioning

400m Sled Pull @light