03/19/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate between

Plate Squats

Plate Jump In and Outs

Gymnastics

Strict Toes-To-Bar (3 x Max Reps in 60 sec.)

90 sec rest between sets.

Metcon

Metcon (Time)

Rowing Half Murph

1000 m Row

50 Pull Ups

100 Push Ups

150 Air Squats

1000 m Row

Split the Pull Up, Push Up, Squat portion however you like.
28 min time cap.

Extra Work

Accessory

Metcon (No Measure)

Shoulder Stability

Banded KB Press

3 x 12/side

Rest as needed between sets

https://www.youtube.com/watch?v=WoZistHFDno

Conditioning

Metcon (No Measure)

Bike

2 Rounds:

12/8 Cal ALL OUT

15 recovery OH Squat with PVC

12/8 Cal ALL OUT

15 recovery OH Squat with PVC

12/8 Cal ALL OUT

15 recovery OH Squat with PVC

12/8 Cal ALL OUT

15 recovery OH Squat with PVC

12/8 Cal ALL OUT

Rest 5-10 minutes between rounds