02/15/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250 m Row or 600 m Bike

5/5 Kb Goblet Step ups

7 Kb Goblet Good Mornings

20 Plate In and Outs

Metcon

Metcon (Time)

Partner Filthy Fifty

80 Box Jumps 24/20 in

80 Jumping Pull-Ups

80 Kettlebell Swings 24/16 kg

80 Walking Lunges

80 Knees-to-Elbows

80 Push Presses w/ empty bar

80 Back Extensions

80 Wall Ball Shots 20/14 lb

80 Burpees

80 Double-Unders
35 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Seated Single Arm Db Strict Press

4 sets of 6-8 reps per arm.

Ascend as you can.

Rest 2- minutes between sets.

Weightlifting

Metcon (Time)

For Time:

10 Deadlifts @65-70%

250 m Row @easy

8 Deadlifts @65-70%

250 m Row @mod

6 Deadlifts @65-70%

250 m Row @mod

4 Deadlifts @65-70%

250 m Row @mod

Conditioning

Metcon (Time)

7 Rounds for Time:

5 Clusters @ 135/85 lbs

3 Shuttle Run 25’ out and back

5 Burpees over bar (lateral)

3 Shuttle Runs 25’ out and back