03/04/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Row or Bike

6/6 Single leg Kb RDLs

7/7 Single leg Glute Bridges

8 Kip Swings

10 Hanging Knee Raises

Weightlifting

Deadlift (On 15 min clock. Build to 1 Rep Heavy)

Metcon

Metcon (Time)

4 Rounds for Time:

12 C2B

12 Deadlifts @ 185/125 lbs

400 m Run
17 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

Barbell Cycling

3 Sets:

5 Power Cleans

5 Hang Power Cleans

5 Thrusters

5 Hang Power Cleans

5 Power Cleans

Each set as heavy as possible

Accessory

Metcon (No Measure)

Core

3 Sets

– Max reps Leg Raises on boxes https://www.youtube.com/watch?v=hwT8JcgPfPM (can use jerk blocks)

– Double DB Sky touches with feet on

bench https://www.youtube.com/watch?v=T0SkeBW4FBM

Rest 60 seconds between sets