10/08/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

5/5 Deadbugs https://www.youtube.com/watch?v=oA7ZXXkLjro

5/5 Birddogs https://www.youtube.com/watch?v=c8xTZYcym_E

5 Hollow Body Lat Pull Downs https://www.youtube.com/watch?v=0x4ciTybW4g

Gymnastics

Metcon (AMRAP – Reps)

Every 30 sec. for 9 minutes:

3-5 Pull ups or C2B

Can be strict or kipping.

Scale to Band assisted or Ring Rows.
Score total reps

Metcon

Metcon (2 Rounds for time)

E6MOM x 2

15-12-9

Hang Power Clean @95/65

TTB

Scale: 35-45%
Score time for each 6 min round.

Extra Work

Weightlifting

Jerk (1 Rep Max off blocks or rack)

reduce weight by 20% then 3 sets of 2 reps

Accessory

Metcon (No Measure)

Skull Crushers

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

3 x 15

Strength

Metcon (No Measure)

OH Double Db Carry

3 sets of 45 seconds

Keep arms close to the ears.

Go Heavy!