02/20/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate between

Kb Goat Baggers https://www.youtube.com/watch?v=5XngyO-eIqA

Russian Step Ups

Goblet Squats

Dynamic High Knees

Metcon

Metcon (Time)

For Time

20 Deadlifts (225#/155#)

500 Meter Row

20 KB Swings (24/16kg)

500 Meter Row

20 Overhead Squat (95#/65#)

500 Meter Row

20 Burpees

500 Meter Row

20 Chest-To-Bar Pull-Ups

500 Meter Row

20 Box Jumps (24/20in.)

500 Meter Row
35 min time cap

Extra Work

Gymnastics

Metcon (No Measure)

Chin Ups

EMOM for 8 minutes:

4-6 Strict Chin Ups

Conditioning

Metcon (No Measure)

Interval Sprints

Bike or Row

3 Sets:

4 Rounds

20 seconds sprint

40 seconds recovery pace

Rest 3 minutes between sets

Accessory

Metcon (No Measure)

Core

Accumulate 100 Hollow Rocks

Rest as needed