24
Feb
02/24/2020
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
60 sec Bike or Row
25′ Bear Crawl
10 Banded Lat Pull Downs https://www.youtube.com/watch?v=kDj7D54tUiI
7 Scap Pulls
5 High Wall Balls (light)
Weightlifting
Overhead Squat (5, 5, 3, 3, 2, 2 @ ascending)
Metcon
Metcon (Time)
For Time:
50 Wall Balls @ 20/14 lbs
40 Calorie Row
30 Toes to Bar
20 Alternating Db Snatches @ 50/35 lbs
10 OH Squats @ 135/85 lbs
15 min time cap
Extra Work
Weightlifting
Metcon (No Measure)
E3MOM for 15 minutes:
4 Push Press @ 75%
6-10 reps of your toughest pulling movement
– Pull-ups
– CTB
– Bar Muscle-ups
– Ring Muscle-u
Conditioning
Metcon (Time)
For Time:
21-15-9
Hang Clean and Jerk @155/95
Burpees Facing bar
