6/04/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

20 Double Unders or 20 sec practice

5/5 Dead Bugs

5/5 Bird Dogs

5 Hips Down Push Ups

5/5 Hollow Body Tuck to Extensions. https://www.youtube.com/watch?v=UPyHnrP8MYM

Weightlifting

Paused Front Squat (3 x 6-8 reps with tempo 3,3,1,1)

3 sec descent, 3 sec pause in bottom.

Rest 2-3 minutes between sets

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Prefer Hang Power Cleans to keep from dropping weights.