01/20/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Bike or Row @ easy

then

2 Rounds:

5/5 Front Rack Kb Lunges

30 sec Elbow Plank

10 Jumping Squats

Weightlifting

Back Squat (5 sets as follows)

1 set of 10 reps @ 40%

1 set of 8 reps @ 45%

1 set of 8 reps @ 50%

1 set of 6 reps @ 55%

1 set of 6 reps @ 60%

Record weight of last set.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Womens weight is 35 lbs.

15 min time cap.

Extra Work

Weightlifting

Deadlift (Build to a heavy set of 5 reps. )

No Fails!

Conditioning

Metcon (No Measure)

Bike or Row

3 Rounds:

120 seconds @ 7/10 RPE

30 seconds @ 5/10

60 seconds @ 8/10

30 seconds @ 5/10

30 seconds @ 9/10 or All Out!

30 seconds @ 5/10

Rest 2 minutes between sets.

Accessory

Metcon (No Measure)

Core

Hollow Body Hold

Tabata Style for 4 minutes: 20 sec on, 10 sec off.