09/17/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

20 sec Goblet Squat Hold

20 Plate Jumps

Metcon

Metcon (No Measure)

Gymnastics

4 sets

5 Ring Pike HSPU with 4 seconds

descent + fast ascent

5/5 DB strict press with 4 seconds descent

Rest 2 min between sets
Scale Ring Pike HSPU with Ring Push ups choose angle to accommodate level.

Metcon

Metcon (2 Rounds for reps)

2 x 6 min. AMRAP

6 OHS @ 40-50%

6 Bar muscle ups

30 Double Unders

Rest 2 min between AMRAPs
Record total reps for each AMRAP

Extra Work

Weightlifting

Snatch Pull (3 x 3 start @ 95% of 1 RM Snatch and build)

Metcon (No Measure)

Walking Lunges

200 meters

Metcon (No Measure)

Core

3 rounds

15-20 GHD Sit-Ups

15 Med Ball Cleans @ Heavy